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Summary of Contents for PROSOURCEFIT DOORWAY PULL-UP BAR
- Page 1 DOORWAY PULL-UP BAR Instruction Manual & Exercise Guide...
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Page 2: Care Instructions
If the doorway foundation is not strong and stable, DO NOT USE the Doorway Pull-Up Bar in that location. It is the sole responsibility of the user to determine if a doorway will safely sustain and accommodate the proper use of the Doorway Pull-Up Bar. - Page 3 ASSEMBLY INVENTORY PARTS REQUIRED TOOL Metal Rubber Wall Electric Drill Bar Holder Limiter Screws (Not Included) x 2 pieces x 2 pieces x 8 pieces...
- Page 4 ASSEMBLY INSTRUCTIONS STEP 1 Measure the distance of your doorway to ensure the pull-up bar fits, holding the bar with logo facing up, twist towards you on either end to lengthen the bar and mark where the metal holder should go. STEP 2 Secure a metal holder on the first side.
- Page 5 E X E R C I S E G U I D E BEGINNER PULL-UPS Use an X-Fit Power Resistance Bands for assisted pull-ups. Start with a heavier resistance band for extra support. (Transition to a lighter band until you can perform pull-ups without bands) Place hands on the foam grips, tighten your core as you do a pull-up.
- Page 6 PULL-UPS FOR STRENGTH Do as many pull-ups as you can until muscle failure Complete four sets of repetitions and chart your progress. When you can do 12 standard pull-ups, begin the endurance practice described below. When you can do 15 standard pull-ups, increase your resistance. There are two ways to increase resistance.
- Page 7 HANGING L-SIT Place hands on the bar and keep head in a neutral position Hang with legs together in a relaxed position Slowly lift your legs up to until it is parallel to the floor (knees can be slightly bent if needed) Hold for 10 -15 Breaths...
- Page 8 FULL BODY STRETCH Grasp the bar firmly with palms facing away and elbows bent Keep feet flat on the floor with heels together Lower your hips and bend the knees while keeping arms straight Release your neck and stretch your entire arm and back Hold for 15 Breaths...
- Page 9 ELEVATED PUSH-UPS ( B O T T O M I N S TA L L AT I O N E X E R C I S E S ) Place hands on the bar and extend your legs Keep the core engaged to remove any arch in your back Slowly lower to the bar as much as possible without affecting form With control, return to starting position...
- Page 10 DIPS ( B O T T O M I N S TA L L AT I O N E X E R C I S E S ) Sit on the floor facing away from the pull-up bar Place hands on the foam grips with fingers turned inward Extend your legs with heels firmly planted on the floor Tuck elbows in &...
- Page 11 Consult your physician before engaging in any regular exercise. Do not use ProsourceFit products for anything other than their intended use. ProsourceFit is not responsible for any problems that arise from the misuse of this product.
- Page 12 Train like a Pro, Train with ProsourceFit!
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