MULTI-GRIP LITE PULL-UP BAR
Instruction Manual & Exercise Guide
Disclaimer, Terms and Conditions
IMPORTANT
Please read this entire manual before using the ProsurceFit Multi-Grip Lite Pull-Up
Bar.Failure to follow these instructions can lead to significant 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 Lite 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 Lite Pull-Up Bar. Always modify exercises as needed for
your fitness 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 Lite 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 Lite 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.
7. DO test thoroughly to make sure your Multi-Grip Lite Pull Up Bar is completely
and 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 Lite 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 Lite Pull Up Bar.
8. DO maintain a controlled motion when performing chin-ups or pull-ups
9. ONLY USE the set of nuts and screws that come with the Multi-Grip Lite Pull-Up
Bar, they have a special coating to increase safety. Though slightly more difficult
to assemble, these screws should ALWAYS be used rather than standard nuts and
screws to ensure your safety when exercising.
Care & Storage Instructions
1. Wipe clean with damp cloth and dry immediately.
2. Never expose the Multi-Grip Lite Pull-Up Bar to chemicals
3. Store in dry and secure place.
ASSEMBLY DIAGRAM
PARTS
A B C D
Metal Metal Spring Z
Screw Nut Washer Bracket
x 4 pieces x 4 pieces x 2 pieces 1 piece
ASSEMBLY INSTRUCTIONS
1. Slide Bars #Bar1.1 and #Bar1.2 together. Twist #Bar1.1 clockwise.
2. Connect bar #L1 and bar #L2 to #Bar1 using screws A, spring washers
C and nuts B. Do not tighten up any nuts fully before #Bar2 is connected to
bar #L1 and bar #L2.
ASSEMBLY INSTRUCTIONS (CONT'D)
3. Connect #Bar2 to bars #L1 and #L2 using screws A. Tighten up all nuts
so that the whole unit is straight.
Z-BRACKET
INSTALLATION INSTRUCTIONS
STEP 1
Place z bracket with pointed edge facing down above the door frame.
STEP 2
Slide pointed edge between the wall and door frame until the bracket is secure.
STEP 3
Place Bar 2 into the bracket.
Caution: If you are unable to slide the z bracket between the door-frame and
wall as pictured, please consult a professional on installation. Do not attempt
to force the z bracket in as it may cause damage.
DOOR MEASUREMENT
REQUIREMENT
PRACTICING
PULL-UP/CHIN-UP EXERCISES
The ProsourceFit Multi-Grip Lite Pull-Up Bar is optimally designed with 10 cushioned
foam grips for workout diversity to maximize the benefits. 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 Lite 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 find these exercises challenging at first, but don't worry!
Simply stand on a stool or chair, and your legs will get the assistance needed to per-
form 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 Lite
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 endur-
ance 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 Lite 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 LITE PULL-UP BAR EXERCISES
There are several excellent upper body exercises that can be done on The ProsourceFit
Multi-Grip Lite Pull-Up Bar. For these exercises, the bar should be hooked (or mounted)
on a doorframe. With 10 grip locations, you can work different muscles using the
same exercises. Use the protruding 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 flexion 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 fingers on the ProsourceFit Multi-Grip Lite 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 flexor)
Place palms and fingers 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 Lite Pull-Up Bar for as long
as possible. Without dropping, switch arms and shake out the first arm. Repeat and
switch between arms for as long as you can.
Note: At first, 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, & obliques)
Place the ProsourceFit Multi-Grip Lite Pull-Up
Bar on the floor against the back of an open
doorway, as shown. Use the grips for feet sup-
port while performing crunches or full sit ups.
Seated Dip
(Muscles Worked: pectoralis & triceps)
Place the ProsourceFit Multi-Grip Lite Pull-Up Bar
on the floor. Sit facing away from the bar and
grasp the desired grips. Slowly straighten arms
to lift your body, then lower your body with con-
trol by bending your arms but never touching
the grip.
Push Ups
(Muscles Worked: Pectorals, deltoids & triceps)
Place the ProsourceFit Multi-Grip Lite Pull-Up Bar
on the floor. Lie down facing the bar with feet
planted firmly on the ground and grasp the de-
sired 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@prosourcefit.com or by phone at
1 (855) 552-2637 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
specified herein. All rights reserved.
Train like a Pro, Train with ProsourceFit!
