The 100 Best Exercises for Your Pull Up Station: Your Guide to a Versatile Workout

Introduction: Why a Pull Up Station is the Perfect Training Partner

A pull-up station is one of the most versatile pieces of training equipment you can have for your home gym or calisthenics training. Whether you're just starting out or looking for new challenges, it offers countless ways to push your body and achieve your fitness goals.

In this article, we present 100 exercises we filmed with the GORNATION pull-up station. From classic pull-ups to advanced moves like the front lever, there is something for every level. Even better: We have compiled the entire workout in a detailed YouTube video that shows all the movements step by step. Check it out and get inspired!

Pull Up Station Exercises – Train Your Entire Body

We have categorized the exercises so you can quickly find the ones that suit your training goals. Additionally, we explain some of the most exciting variations in detail, and at the end, you’ll find a complete list of all 100 exercises.

1. Pull-Up Variations – For a Strong Back and Biceps

Pull-ups are a classic on any pull-up station. They primarily train the upper back and arms, with countless variations to target different muscle groups:

• Archer Pull-Ups: Unilateral load for increased intensity.
• Wide-Grip Pull-Ups: Wide grip for maximum lat activation.
• Typewriter Pull-Ups: Side-to-side movement for targeted back muscles.
• Chin-Ups: Underhand grip, focusing on biceps.

Tips for Pull-Ups on the Pull-Up Station:

For clean pull-ups on your GORNATION pull-up station, pull yourself up consciously without momentum and actively pull your shoulder blades down and back. Use the station’s stable construction to try different grip variations and work with resistance bands attached to the station if you need assistance. This way, you’ll get the most out of your training!

2. Core Exercises – For a Strong Foundation

A well-trained core is essential for stability and strength. With the pull-up station, you can take your abdominal muscles to the next level:

• Knee Raises: Beginner-friendly and effective.
• Toes to Bar: Perfect for advanced athletes.
• Windshield Wipers: Combines abs and oblique muscles.
• L-Sit: Hold your body in a 90-degree angle.

Tips for a Strong Core on the Pull-Up Station:

Use your pull-up station to specifically train your core. Exercises like knee raises or L-sit are ideal for strengthening your abdominal and core muscles. Focus on controlled leg movements and keeping your back stable. Hold on to the station firmly and avoid momentum – the slower and more precise you work, the more intense your training will be. For an added challenge, keep your legs straight or progress to toes-to-bar!

3. Push Exercises – For Chest, Shoulders, and Triceps

In addition to pull exercises, push exercises are also possible. Your pull-up station can be transformed into a dip station:

• Planche Push-Ups: The pinnacle for experienced athletes.
• Tucked Planche Hold: Isometric exercise for shoulder muscles.
• Dips: The classic for chest and triceps.

Tips for Advanced Push Exercises on the Pull-Up Station:

You can easily turn your pull-up station into a dip station to integrate push exercises for chest, triceps, and shoulders. Start with dips to build the basics and work on your stability. For advanced exercises like planche push-ups or the tucked planche hold, strong core and shoulder control are crucial. Use progressions, such as bending your legs during planche exercises, to make the movement easier. Thanks to the sturdy construction of your GORNATION pull-up station, you can safely focus on complex exercises without compromising your technique.

4. Advanced Moves – The Ultimate Challenges

Have you mastered the basics? Then it’s time for exercises that take body control and strength to a new level.

• Muscle-Ups: Pull yourself over the bar and press out.
• Back Lever: Perfect for advanced athletes.
• Skin the Cat: Mobility exercise for the shoulders.
• Front Lever: Hold your body parallel to the ground.

Tips for Advanced Exercises on the Pull-Up Station:

Advanced exercises like muscle-ups, front lever, or back lever require not only strength but also technique and control. Start with progressions: For the front lever, try the tucked front lever (with bent legs) or exercises like skin the cat to build shoulder and core strength. Resistance bands are an excellent tool – attach them to your GORNATION pull-up station to safely practice the movements. For the muscle-up, focus first on explosive pull-ups and dips before training the full movement. Always prioritize clean technique and controlled movements to make progress and avoid injuries.

5. Full-Body Exercises – For Maximum Efficiency

If you’re short on time, full-body exercises are perfect. They train multiple muscle groups simultaneously and boost your overall strength.

• Ring Rows: A combination of pulling and core training.
• Deadlifts: Transform your station into a deadlift machine with bands or weights.
• Pelican Curls: Challenging but effective for biceps and chest.

Helpful Equipment for the GORNATION Pull-Up Station:

Enhance your setup with helpful equipment like a bench, barbell, gymnastic rings, and weight plates to expand your exercises. This way, you can use the station for exercises like ring rows (ideal for pull and core training), deadlifts (with bands or weights), or pelican curls, which intensely target the chest and biceps. With the right combination of station and equipment, you’ll get the most out of your training.

All 100 Exercises at a Glance

Here is the complete list of exercises featured in our YouTube video. Use this overview to customize your workout.

Pull-Up Variations:

Core Exercises:

Push Exercises:

Full-Body Exercises:

Leg and Core Training:

Isolation Exercises:

Mobility Exercises:

Advanced Combinations:

Exercises with Additional Weight:

Rings & Extras:

Conclusion: Your Perfect Training with the GORNATION Pull Up Station

With these 100 exercises, you can train your entire body – from head to toe. Whether you’re a beginner or looking for new challenges, the GORNATION pull-up station offers everything you need.

Be sure to check out our YouTube video to see the movements in action, and order your own pull-up station starting from January 2nd at 6 PM CET!

Let us know: Which exercise do you like the most? Write it in the comments or share your training on Instagram with #GORNATION!