Working pull-ups into your routine will strengthen your upper body, but that’s not the only reason to incorporate the bar into a workout.
So athletes hitting the bar for stronger arms and shoulders will be pleasantly surprised with the results. "It’s a multi-joint exercise that strengthens your grip, biceps, back and abs," says Lucas Varella, a Tier X health and fitness coach at Equinox in Century City, California.
Strengthen every body part from head to toe with these variations. Perform 2 or 3 sets of each exercise twice a week.