Think a pull-up bar is just for… well, pull-ups? Certainly it can be, if you buy any cheap ones that offer nothing more than a place to hang from. But this is when the KAKICLAY Multi-Grip Pull-Up Bar comes to set itself apart from competitors. And you can get one now with a big discount on Amazon Prime Day deal.
A simple piece of equipment hanging on your doorframe can be the most versatile, space-efficient, and cost-effective fitness tool you own. Honestly, you can transform this pull-up bar into a full gym setup if you know how. And that is why you clicked here, no? Perhaps to get the 25% discount too, sure, that is nice.
7 Ways The KAKICLAY Multi-Grip Pull-Up Bar Can Be Used to Train Your Whole Body
So, how can a pull-up bar that you put above the door train your whole body? Two ways to explain in simple words: you don’t use it only above the door; and it comes with suspension straps to include even more exercises that you can do.
Let’s get to the benefits and how you can use this to upgrade your home workouts.
1. Pull-Up Bar Push-Ups (Unstable Chest Press)
You didn’t think you could use a doorframe pull-up bar to do push-ups, did you? With the KAKICLAY multi-grip pull-up bar you can. Simply place the bar on the ground and use it as handles for push-ups.
The instability increases muscle activation, which, in turn, gets you to burn more calories and build more muscle. It’s a win-win situation for anybody.
Muscles activated:
- Chest
- Shoulders
- Triceps
2. Hanging Leg Raises / Knee Tucks
Now with the pull-up bar above the door frame, you can simply hang from the bar and raise your knees or legs toward your chest. This is a killer for your abs. Raising the legs is harder than raising the knees.
Muscles activated:
- Transverse abdominis
- Lower abs
- Upper abs
- Hip flexors
Use slow tempos for added intensity – it is all about keeping the tension on your abs to create a six-pack look.
3. Biceps Curl
Yes, you read that right. You can train your biceps with the KAKICLAY Multi-Grip Pull-Up Bar. How? Again, the answer relies on the suspension straps included in the kit.
With the pull-up bar above your door frame, attach both straps, step back, lean your body in an angle (the more perpendicular you are to the floor, the harder it is) and being curling your entire body with the straps. Check the video to see exactly how it should look like.
Muscles activated:
- Biceps
- Forearms
- Shoulders
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4. Suspension Squat
A foundational move, the suspension squat targets the glutes, quads, hamstrings, and core, while minimising the impact on your knees.
All you have to do is attach both suspension straps that come with the KAKICLAY Multi-Grip Pull-Up Bar and follow these instructions for maximum muscle activation.
Stand facing the anchor point, holding the handles with arms fully extended and feet shoulder-width apart. Bend at the knees and hips to lower into a squat, keeping your chest lifted and weight in your heels. Press through your heels to return to standing.
Muscles activated:
- Glutes
- Quads
- Hamstrings
- Abs
5. Bodyweight Triceps
You can also train your triceps utilising the pull-up bar by putting on the ground as leverage for your dips. That is one way to do it.
However, with the straps, you get the chance to go even further and put all your body weight on your triceps, forcing more muscle building.
With the same setup as the bicep curl (exercise number three on this list), you can simply turn your body away from the multi-grip pull-up bar and, also at an angle compared to the floor, begin pushing your body using only your triceps.
6. Reverse Lunges
The reverse lunge is another lower-body exercise that shares similarities with the forward lunge but involves stepping backwards instead of forward.
Technically, this is a balance lunge, but your leg will be going backwards, as this is where the anchor point of the suspension strap should be. Reverse lunges are typically friendlier for your knee joints.
Muscles activated:
- Quadriceps
- Hamstrings
- Glutes
- Calves (to a lesser extent)
- Core
7. Skin the Cat
This is an impressive exercise that will improve your shoulder mobility and upper body strength overall. However, it is only recommended for people able to perform controlled hangs, scapular engagements, and have sufficient shoulder mobility.
This exercise involves hanging from a pull-up bar, rotating your body backward through your arms, and stretching your legs downward while you do an almost full circle with your body while hanging from the bar.
Muscles activated:
- Shoulders (deltoids)
- Back
- Abs
- Biceps
- Forearms
- Hip flexors
- Lower back
Why the KAKICLAY Multi-Grip Pull-Up Bar Is Ideal for Creative Use
- Multi-grip design lets you change hand positions for variety and comfort.
- Tool-free installation — fits door widths ~21.65″ to 36.22″ without drilling.
- Sturdy capacity (≈ 440 lbs) — safe for dynamic movements and bar-loaded work.
- Foam grips and protection prevent damage to the door frame while providing grip comfort.
So you’re not just buying a pull-up bar — you’re buying a multi-purpose, full-body training hub in one compact, over-door tool.
