How to Do Different Exercises on the Iron Gym


The Iron Gym is a home workout bar that fits in your door frame and allows you to perform chin-ups and push-ups. On the bar, there are three sets of hand grips. These grips allow you to do several exercise variations, each targeting different muscles in your upper body.

Things You'll Need

  • Iron Gym
  • Perform a wide-grip pull-up to target your upper back and arm muscles. Grab the outermost grips, with your palms facing away from you. Hang from the bar, then bring your body up by bending your arms and try to get your chin above the bar. Exhale as you come up and inhale as you go down. Execute every movement as slowly and steadily as possible to maximize muscle use.

  • Perform a close-grip chin-up to work your back and arm muscles, particularly your biceps. Hang from the innermost grips, with your palms facing towards you. Bring your body up by bending your arms and lift yourself until your chin is above the bar. Exhale as you come up and inhale as you come down. Do each movement as slowly as possible.

  • Do a neutral-grip pull-up to work out your forearms and back. Grab the protruding, padded knobs near the center of the Iron Gym. Begin by hanging, then rise by bending your arms and elbows. Get your chin above the straight bar. Inhale slowly coming up, exhale slowly coming down.

Tips & Warnings

  • Always do warm-ups and warm-downs before you begin and end your exercise session.
  • Bend your legs if you toes touching the ground.
  • Try not to rock too much, as this will likely increase the chances of cracks in your door frame.
  • The maximum suggested weight for using the Iron Gym on a door frame is 300 lbs. Always check the door frame for cracks before and after you use the Iron Gym.

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