Gain Upper Body Strength Quick: Doorway Pull-Up Challenge

How can you gain upper-body strength in record time?

With the Doorway Pull-Up Challenge…


The Rules:

Place a door-mounted pull-up bar at a doorway which you frequent; such as a bathroom, kitchen or hall. Every time you pass the doorway, perform a minimum of 2 pull-ups. Vary your grip every time!

Not at a full pull up yet? Start by training the eccentric or “negative” phase of the exercise. This means you will jump and hold the top of the pull-up, lowering down in a slow and controlled manner. This will help you build up to a full pull up.


The pull-up is an excellent workout of the back (Latissimus Dorsi, Trapezius, Rhomboid muscles), shoulders (Posterior Deltoid muscles), arms(Biceps muscles) and chest (Pectoralis major and minor muscles).

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