PROSOURCEFIT Multi-Grip Pull-Up Bar Instruction Manual & Exercise Manual

MULTI-GRIP PULL-UP BAR

Instruction Manual & Exercise Guide

Disclaimer, Terms and Conditions

IMPORTANT

Please read this entire manual before using the ProsurceFit Multi-Grip Pull-Up Bar.

Failure to follow these instructions can lead to signicant injury and/or property damage.

ProsourceFit recommends that you always obtain a complete physical examination
before beginning any exercise program. If you experience any discomfort while using
the ProsourceFit Multi-Grip Pull-Up Bar, discontinue use & consult your physician.

Please use caution & carefully follow all exercise instructions and use proper technique
when using our Multi-Grip Pull-Up Bar. Always modify exercises as needed for your
tness level.

Use & Safety Instructions

1.

DO NOT swing or bounce when using this product.

2.

DO NOT hang by your feet or legs when using this product.

3.

DO NOT use the Multi-Grip Pull Up Bar if you weigh 300 pounds or more.

4.

DO NOT use this product if the doorway frame is unstable or if the doorway is

not set up to support the Multi-Grip Pull Up Bar.

5.

DO NOT allow children under the age of 18 to use this product without adult or

professional supervision.

6.

DO inspect every package purchased for missing, factory defective or damaged
parts. In the case of missing, damaged or defective parts; do not use the product
and contact ProsourceFit customer service for replacement parts free of charge.
DO test thoroughly to make sure your Multi-Grip Pull Up Bar is completely and

7.

securely assembled, properly and securely mounted, and positioned in the
doorway correctly prior to any use. If the doorway foundation is not strong
and stable, DO NOT USE the Multi-Grip 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 Multi-Grip Pull Up Bar.
DO maintain a controlled motion when performing chin-ups or pull-ups

8.

Care & Storage Instructions

Wipe clean with damp cloth and dry immediately.

1.

Never expose the Multi-Grip Pull Bar to chemicals

2.

Store in dry and secure place.

3.

ASSEMBLY DIAGRAM

Connect Bar 5.1 and Bar 5.2 together by rotating clockwise.
The screw holes

If needed, slip on additional

Doorframe Protectors J to Bar 5

to protect frame/walls

MUST BE located at the same level.

Foam

ASSEMBLY INSTRUCTIONS

Assembly Inventory

A Wall Anchor (8)
B Wall Screw (8)
C Locking Nut (10)
D Spring Washer (10)
E Screw (2)

1.

Slide Bar 3 into Bar 2. Repeat to attach the second Bar 3 to Bar 2. The ends of
the assembled Bar 2/3 should curve away from the center of the Prosource Fit

Multi-Grip Pull-Up Bar assembly.

2.

Use Screw E to attach the assembled Bar 2/3 to each end of Bar 1. Place
Spring Washer D and Locking Nut C on each Screw E and tighten.

3.

Use Screw F to attach the rst Bar 4 to the rst Bar 3. Place Spring Washer D
and Nut C on each Screw F and tighten. Repeat to attach the second Bar 4 to
the second Bar 3 at the other end.

4.

Bar 5 consists of 2 seperate parts # Bar 5.1 and # Bar 5.2. Connect both Part
5's by rotating clockwise to form one complete bar, Bar 5. The screw holes of
Bar 5.1 and Bar 5.2 MUST BE located at the same level.

5.

Use Screw F to attach Bar 5 to the ProsourceFit Multi-Grip Pull-Up Bar assembly.

Place Spring Washer D and Nut C on each Screw F and tighten.

6.

If needed, slip on additional Foam Doorframe Protectors J to Bar 5 to protect
frame/walls.

F Screw (8)
G Door " J " (2)
H Hex Open Wrench (1)
I Allen Key (1)
J Foam Doorframe Protectors (optional)

Hook the ProsourceFit Multi-Grip Pull-Up Bar assembly onto doorframe on back of
doorway, as shown. The doorframe and leverage keep the ProsourceFit Multi-Grip

Pull-Up Bar in position.

“J” BRACKET ASSEMBLY DIAGRAM

DOOR BRACKET MOUNTING

INSTRUCTIONS (Optional)

Optionally, you can mount it in a doorway using the mounting instructions below.
If desired, you can mount your ProsourceFit Multi-Grip Pull-Up Bar using the Door
"J" Brackets. It is NOT required.

1.

Center the Door "J" brackets above the back of the doorway. The brackets
should be 13.75 inches apart. Use a pencil to mark the drill holes.

2.

Drill holes using a 1/4 inch drill bit .

3.

Place Wall Anchors A for both brackets.

4.

Use Wall Screw B to attach the rst Door "J" bracket to the wall. Repeat for the
second bracket.

PRACTICING

PULL-UP/CHIN-UP EXERCISES

The ProsourceFit Multi-Grip Pull-Up Bar is optimally designed with 12 cushioned foam
grips for workout diversity to maximize the benets. Pull-ups and chin-ups will greatly
improve your performance in any sport that requires upper body strength.

Warm Up and Stretch Before Pull-ups

A good warm up reduces the chances of injury and enhances performance. Warm up
for 15 minutes before using the Multi-Grip Pull-Up Bar with light cardio and dynamic
stretches to prepare muscles for working out.

Pull-ups for Beginners

Those new to pull-ups may nd these exercises challenging at rst, but don't worry!
Simply stand on a stool or chair, and your legs will get the assistance needed to per­form pull-ups. Very soon you will be able to do a pull-up without support. Each time
you work out; do as many repetitions as you can. With practice, the Multi-Grip Pull-Up
Bar produces exceptional upper body conditioning results.

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:

1. Add small ankle or waist weights (5 to 10 lbs.) 2. Try one arm assisted pull-ups.

Slow Pull-ups for Endurance

Improve endurance by slowing the speed of the pull-up. This type of training takes
willpower, but pays off. Here are 2 ways to work on endurance training:

1. Do pull-ups in sets of four, coming down in between sets and allowing your heart
rate to recover to 40% of maximum before the next set.

2. Do one slow pull-up and hang on the Multi-Grip Pull-Up Bar for 5 seconds (2 deep

breaths). Drop and shake each arm, then both before performing the second pull-up.
Continue the sequence and establish a smooth rhythm.

THE PROSOURCEFIT

MULTI-GRIP PULL-UP BAR EXERCISES

There are several excellent upper body exercises that can be done on The ProsourceFit
Multi-Grip Pull-Up Bar. For these exercises, the bar should be hooked (or mounted) on
a doorframe. With 12 grip locations, you can work different muscles using the same
exercises. Use the protruding or side grips to focus on pectoral or deltoid muscles or
use the inner padded handle, for more bicep work.

General Tips

While performing pull-ups, inhale on the ascent and exhale on the descent. Keep legs
in line with the torso as much as possible without exion of the hips. For a full range
of motion, stretch out upper arms and scapulae adductors on every repetition.

Pronated Pull-Ups

(Muscles Worked: Upper body, shoulders, forearms)

Place palms and ngers on the ProsourceFit Multi-Grip Pull-Up Bar grip facing away
from the body. Keep arms straight with shoulders relaxed and hang straight down
without swinging. Pull up in a smooth motion until chin is over the bar, then lowering
smoothly to the starting position.

Supinated Pull-Ups

(Muscles Worked: Lats, upper arms, upper back, and elbow exor)

Place palms and ngers on the bar grip shoulder width apart facing the body. Keep

arms straight with shoulders relaxed and hang straight down without swinging. Pull

up in a smooth motion until chin is over the bar, lowering smoothly to the starting

position.

Pull-Up Bar Static Hang

(Muscles Worked: Forearm and shoulder, deltoids)

Hang with one arm holding the ProsourceFit Multi-Grip Pull-Up Bar for as long as

possible. Without dropping, switch arms and shake out the rst arm. Repeat and

switch between arms for as long as you can.

Note: At rst, you may only be able to hang for a few seconds. Work up to longer hang

times to increase stamina and strength.

One-Arm Assisted Pull-Ups

(Muscles Worked: Upper body, shoulders, forearms)

Place one hand on the desired grip location. Grab your wrist with the other arm to assist

the pull-up.

ALTERNATIVE EXERCISES

Sit Ups

(Muscles Worked: abs, deltoids, and obliques)

Place the ProsourceFit Multi-Grip Pull-Up Bar on the oor against
the back of an open doorway, as shown. Use the grips for feet

support while performing crunches or full sit ups.

Seated Dip

(Muscles Worked: pectoralis and triceps)

Place the ProsourceFit Multi-Grip Pull-Up Bar on the oor. Sit facing
away from the bar and grasp the desired grips. Slowly straighten
arms to lift your body, then lower your body with control by bend­ing your arms but never touching the grip.

Push Ups

(Muscles Worked: Pectorals, deltoids and triceps)

Place the ProsourceFit Multi-Grip Pull-Up Bar on the oor. Lie down
facing the bar with feet planted rmly on the ground and grasp the
desired grips at shoulder level. Slowly straighten arms to lift your
body then bend arms to lower your body with control.

WARNING:

Do not use this product in ways not intended by its manufacturers. Failure to do so
may result in severe injury or death. 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.

LIMITED LIFETIME WARRANTY

Covers manufacturing defects including any defects in materials and workmanship.

ProsourceFit has sole discretion to determine manufacturing defects. This Lifetime

Warranty does not cover: normal wear and tear, misuse, failing to follow use, care,
and safety instructions, loss and/or theft. This Lifetime Warranty applies to all types

of defects or failure during standard use.

QUESTIONS, CONCERNS OR COMMENTS

Contact Customer Support by email: support@prosourcet.com or by phone at

1 [phone] and we will be happy to help you.

All information in the manual is property of ProsourceFit

All trademarks, service marks, word marks, and trade names (collectively "Marks")
of ProsourceFit used in this manual (including but not limited to the "ProsourceFit"
name and stylized "ProsourceFit" logos) are trademarks or registered trademarks
of ProsourceFit. By using these products you accede to all terms and conditions

specied herein. All rights reserved.

Train like a Pro, Train with ProsourceFit!