The pull-up is the most comprehensive upper body exercise, and the most difficult to replace. Back, biceps, forearms, core: one single movement, works it all. As long as the bar holds.
The number one mistake, by far: ordering without measuring. A bar that's too short won't fit, a bar that's too long won't go in. In both cases, it's a return.
How to take measurements
Measure the interior width of the door frame, from one side to the other, at the height where the bar will be placed — meaning at the top of the opening, not in the middle or on the floor.
Use a rigid tape measure, not a flexible one: two centimeters difference is enough to change the recommended size.
Correspondences: 60 to 105 cm → size S, 80 to 130 cm → size M, 100 to 150 cm → size L. In France, a standard interior door is between 73 and 83 cm: size S covers the vast majority of cases.
Check the frame, not just the width
A no-drill bar works by pressure: it rests on the door frame and locks into place under the effect of your weight. Three conditions must be met.
A solid doorjamb. Solid wood or metal frame: perfect. Plasterboard alone without reinforcement: to be absolutely avoided. Tap on the doorjamb — a hollow sound should alert you.
A ledge of at least 1.5 cm. This prevents the bar from slipping forward. Flush frames, without molding, are not suitable.
Parallel doorjambs. In older homes, door frames are sometimes slightly crooked. The bar then works at an angle and the support becomes unstable.
The three-second test
Before your first set, install the bar, grasp it and gradually hang, feet on the ground first, transferring your weight little by little. Hold for three seconds under full load.
If nothing moves, no creaking or slipping, you can go for it. Repeat this test every time you reinstall it — a bar that is moved needs to be readjusted.
Not doing pull-ups yet? That's normal
A full pull-up is an advanced exercise. Most beginners don't do any at first, and that's irrelevant.
Three steps to get there:
- Passive hangs. Hang with arms extended for 20 to 30 seconds. This builds grip strength, which often gives out before the back.
- Negatives. Climb up using a chair, then lower yourself as slowly as possible. Five repetitions of five seconds.
- Assisted pull-ups with resistance bands. A resistance band passed under your knees lightens the load and allows you to work the full movement.
Allow four to eight weeks of regular practice before the first strict pull-up. This is an excellent indicator of progress.
How much weight can a bar support?
A quality reinforced steel bar supports approximately 150 kg static load. Beware: this figure does not only concern your body weight. A sudden movement, momentum or a fall from the high position generates a much higher dynamic load. Climb up and down in a controlled manner, without jerks.
The FORJ pull-up bar comes in three sizes, installs without tools and supports up to 150 kg. Find it in our Upper Body Strength Training collection.