One of the best exercises to develop upper body strength in the shoulder, neck and back is the pull-up. Pull-ups are performed by gripping an overhead bar and using your shoulders, back, neck and arms to lift yourself until your chin is above the bar. You do not need to spend hundreds of dollars a year at a gym or on expensive equipment to be able to do this very effective exercise. You can build your own pull-up bar station in your home with a few tools and supplies.
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Purchase a pull-up bar from your local fitness/sports shop or order one online. You will need to measure the doorway you plan on using to install your pull-up station. This will ensure that you get the right size pull-up bar.
Install the fittings to the top of your door frame. Make sure to leave 6 inches of space between the top of the frame and the pull-up bar fittings to ensure the door frame does not splinter or rip free from the wall while in use. Use a screwdriver to fasten the fittings securely to the frame.
Connect the bar to the pull-up bar braces. Take the screwdriver and use it to attach the bar to the fittings on the door frame. Tighten the clasps to make sure the bar does not move around.
Tighten the braces once a week to make sure they are not getting loose. Loose braces can result in the bar coming apart while in use, which will in turn lead to injury. Also check the wood around the fittings to make sure it is not cracking or splintering.
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