21 exercise on the gymnastic ladder with a bar

21 exercises with a home gym – Forget about boring, monotonous workouts!
Abdominal, back, arm, leg and chest workout – in the home gym from Małpiszon we can train every muscle group! Yes – the ability to train at any time and in the comfort of your home is a huge comfort. However, it often turns out that despite the availability of equipment, we are not able to achieve our sports goals, because the biggest obstacle on the way to the dream figure is boredom and the repetition of subsequent workouts.

That is why we have something special for you – 21 exercises, thanks to which monotony will never creep into your training sessions again. We present them at the Kraft System gym, but most of them can be easily performed on any other set. Check how to diversify your training plan – you will not have to wait long for the effects!

How many sets and repetitions to perform? We establish a simple training plan
This is one of the most frequently asked questions when creating a training plan. The answer to it depends on the number of exercises we want to do and the time we devote to the training. If you are planning an hour-long workout, use this key:

Choose four exercises with a ladder,
Perform four sets,
Each set should consist of 8 to 15 repetitions.
The actual part of the workout should always be preceded by a solid warm-up. We finish the session with stretching or, in Polish, stretching the body at the ladder or, for example, on a sensory mat.

21 exercises on a gymnastic ladder with a bar
Are you wondering what exercises with a gymnastic ladder to include in your training plan? Then be sure to check out our list! In the illustrative photos, we present training with the Kraft System gym, but you can also do most of the exercises on other equipment – for example:

Exercise 1: “Pull-ups on a bar” (arm, shoulder, back, abdominal muscles)

Step 1: Stand under the pull-up bar. With your feet together and facing the exercise ladder.

Step 2: Grab the pull-up bar wide on both sides with an underhand or overhand grip.

Step 3: Inhale and pull yourself up until your chin reaches the line of the bar.

Step 4: Exhale and gradually lower yourself down until you reach the starting position.

Note: When performing subsequent repetitions, try not to push your legs off the ground. Start pulling up on the bar by engaging the muscles of your arms – the next muscle groups will be engaged as you raise your body.

Exercise 2: “Pull-up on the bar with your back to the ladder” (muscles of the arms, shoulders, back, abdomen and buttocks)

Step 1: Stand under the pull-up bar, with your back to the exercise ladder.

Step 2: Grab the gymnastic bar wide on both sides with an underhand or overhand grip.

Step 3: Inhale and pull yourself up until the back of your head reaches the line of the bar.

Step 4: Exhale, gradually lower yourself down until you reach the starting position.

Here are a few modifications to this exercise – for example, you can replace the underhand grip with an overhand grip or grab the bar on the inside, as in the photos below.

If your home gym is equipped with a horizontal ladder, you can also do a similar exercise using it:

Exercise 3: “Side pull-ups on the bar” (arms, shoulders, back, abs and buttocks)

Step 1: Stand under the pull-up bar, sideways to the exercise ladder.

Step 2: Grab the gymnastic bar in its middle, just like in the illustration.

Step 3: Pull yourself up, inhaling until your nose is at the height of the bar.

Step 4: Lower yourself on the exhale – return to the starting position.

You can modify the exercise, for example, by changing the order of the hands on the bar and changing the side of the pull-up. We recommend doing the same number of sets on the left side as on the right.

Exercise 4: “Seated press with high pulley” (arms, back, and chest)

Step 1: Sit on a bench, facing the exercise ladder.

Step 2: Grab the high pulley with an overhand grip.

Step 3: Now, while inhaling, pull the pulley bar down to at least the level of your chin.

Step 4: Exhaling air from your lungs, gradually raise the pulley bar up.

You can perform this exercise in various modifications – for example, by changing the overhand grip to an underhand grip or by widening the distance between your hands on the pulley. Here are some options:

Exercise 5: “Standing press with high pulley” (arms, back, chest)

Step 1: Stand in front of your home gym and grab the high pulley bar with an overhand grip.

Step 2: Maintain this position and take at least one step back.

Step 3: Inhale and pull the lat pull-down bar until it is at least at the waist line.

Step 4: Exhale and gradually raise the lat pull-down bar upwards.

In the case of this exercise, you can also experiment with modifications – widen and narrow the distance between your hands on the bar, change the grip to an underhand grip or range of motion as in the photo below:

Exercise 6: “Standing press with low pulley” (arms, back, chest, thighs and buttocks)

Step 1: Stand facing the home gym under a horizontal ladder.

Step 2: Squat down and grab the low pulley with an overhand grip – as in the illustrative photo.

Step 3: Inhale, straighten your legs while simultaneously pulling your arms back – until the pulley bar is at the waist line.

Step 4: Exhale, gradually return to the position from step two.

Below is the exercise in the underhand grip version (pay attention to the position of your hands):

Exercise 7: “Seated press with low pulley” (arms, shoulders and chest)

Step 1: Sit facing the gymnastic ladder, resting the surface of your feet on the lowest rungs.

Step 2: Straighten your arms and grab the lower pulley bar with an overhand grip.

Step 3: Inhale, pull the bar toward your chest until your arms bend at the elbows to a 90-degree angle.

Step 4: Straighten your arms at the elbows, while exhaling.

You can also perform this exercise in several variants – by grabbing the bar with an underhand grip or replacing this element with a gymnastic band. The Kraft System gym is always supplied with a set of interchangeable handles, bars and bands, which gives you even more possibilities in terms of modifying the presented exercises.

Exercise 8: “Pressing with a ladder with a low pulley” (arm, shoulder and back muscles, as well as chest).

Step 1: Stand in front of the gymnastic ladder.

Step 2: With one hand, grab the rung of the ladder with an overhand grip located on the line of your thighs.

Step 3: With your other hand, grab the band at the end of the lower pulley. Hold it at such a height that your arm is straight at the elbow.

Step 4: Inhale, raise the pulley until you bend your arm at the elbow to a 90-degree angle.

Step 5: Exhale, straighten your arm at the elbow and lower the pulley in this way.

Note: You can also perform the exercise in several other variations thanks to the accessories included with the Kraft System gym. Change the pulley handles and position relative to the gym – let the photos below be your inspiration:

Exercise 9: “Dips on the bar” (arm, shoulder and chest muscles).

Step 1: Attach the dip bar to the rungs of the gymnastic ladder above the belt line.

Step 2: Stand between the rungs of the bar, feet together, grab the horizontal handles of the bar.

Step 3: Inhale, raise your body by straightening your arms at the elbows.

Step 4: Once you straighten your arms, inhale and return to the starting position.

Note: Make sure not to bounce your feet off the ground when performing dips – the exercise is performed by engaging the upper muscle groups, primarily the arms, shoulders and chest. Dips come in many modifications. You can experiment with changing your grip or positioning your hands relative to the rest of your body – for example, as in the photo below:

Exercise 10: “Barbell bench press” (arm and chest muscles).

Step 1: Lie on your back on a bench, legs bent at the knees to a 90-degree angle, feet on the floor.

Step 2: Grab the barbell bar from both sides, with an overhand grip, and inhale.

Step 3: Lower the barbell on an exhale until the bar reaches your chest.

Step 4: On an inhale, raise the bar until you return to the starting position.

Note: When pressing a barbell, it is worth having a training partner to help you. Also pay attention to the selection of weights – we will devote a separate article to this issue, but it is worth noting right now that the weight of the load should allow you to perform the number of repetitions and sets specified in the training plan.

Here are some ideas for modifying this exercise:

Exercise 11: “Dumbbell bench press” (arm and chest muscles).

Step 1: Lie on your back on a bench, legs bent at the knees to a 90-degree angle, feet on the floor.

Step 2: Grab a dumbbell with each hand using an overhand grip.

Step 3: Inhale and hold the dumbbells, straighten your arms at the elbows.

Step 4: As you exhale, lower your arms simultaneously, bending your arms at the elbows.

Step 5: When you bend your elbows to at least a 90-degree angle, inhale again, straightening your arms.

Note: For this exercise, it is worth bending your elbows to a slightly smaller angle (as in the photo). The smaller the angle of the elbow joint, the more we stretch the chest muscle. We can do this exercise in several variants – experiment with the type of grip and bench position. Let the photos below be your inspiration:

Exercise 12: “Two-handed dumbbell or kettlebell lift on a bench” (arm and shoulder muscles).

Step 1: Grab a dumbbell or kettlebell. Place it across the bench. Feet on the floor, shoulder blades on the bench.

Step 2: Holding the kettlebell or dumbbell with both hands, straighten your arms at the elbows and pull them behind your head – as in the illustrative photo.

Step 3: On an inhale, raise your straight arms up until they reach a right angle to the rest of your figure.

Step 4: On an exhale, lower your hands behind your head until you return to the position from step 2.

Exercise 13: “Side Press to the Upper Pull-Up Bar” (arms, shoulders and chest)

Step 1: Stand sideways to the home gym ladder and grab the upper pull-up bar.

Step 2: On an inhale, pull the pull-up bar until you reach waist level (do not change the angle of the elbow joint).

Step 3: Still not bending your arm at the elbow, on an inhale, return to the position from step one.

Exercise 14: “Side Press to the Lower Pull-Up Bar” (arms, arms, shoulders and chest)

Step 1: Grab the lower pull-up bar.

Step 2: Stand sideways to the home gym ladder about a meter away, with your elbow joint straight.

Step 3: Bend your elbow joint while taking and still holding the band (see photo).

Step 4: Exhaling slowly, return to the position from step one.

Exercise 15: “Standing barbell raise” (arm muscles)

Step 1: Stand in front of a hanging barbell rack and remove the barbell.

Step 2: Hold the barbell in the position shown in the photo – arms bent at the elbows, legs slightly apart, head tilted back slightly, bar below chin.

Step 3: Inhale, straighten your elbows and raise the barbell up.

Step 4: Exhale, return to the position from step two.

Here is an alternative version of the exercise:

Exercise 16: “Seated barbell raise” (arm muscles)

Step 1: Sit in front of a barbell handle – feet on the ground.

Step 2: Grab the barbell on each side – arms bent at the elbows.

Step 3: Inhale, straighten your arms and raise the barbell up. While doing this movement, try not to move the rest of your body.

Step 4: Exhale, return to the position from step two.

Here are a few modified versions of this exercise:

Exercise 17: “Chest press with low pulley” (arms, back, chest)

Step 1: Stand facing your home gym under a horizontal ladder.

Step 2: Squat down and grab the low pulley with an overhand grip – as in the illustration.

Step 3: Come to a standing position, leaving your arms straight.

Step 4: On an inhale, bend your arms at the elbows, raise them at least to the shoulder line (as in the illustration).

Step 5: On an exhale, gradually return to the position from step three.

Exercise 18: “Low latch press with your back to the ladder” (arms, back, chest)

Step 1: Crouch with your back to the home gym ladder and grab the low latch bar.

Step 2: Come to a standing position – arms straight.

Step 3: Inhale and with straight arms, raise the latch bar until it is at least at the height of your chin.

Step 4: Now exhale, slowly lower your arms – return to the position from step two.

Step 5: Exhale, gradually return to the position from step three.

You can also perform this exercise in several modifications, which we present below:

Exercise 19: “Low latch press” (arms)

Step 1: Stand sideways to the gym ladder, legs slightly apart.

Step 2: Bend your knees slightly, rest your hand on the side opposite the ladder above your knee. Grab the lower pulley band with your hand on the ladder side.

Step 3: Inhale, raise the pulley band until it reaches your chest – as in the illustration.

Step 4: Exhale, slowly lower your hand with the pulley band and return to the position from step two.

Exercise 20: “Upper pulley extension” (arm muscles)

Step 1: Stand under the horizontal ladder, grab the upper pulley bar with an underhand grip and step back at least a step.

Step 2: Position: your arms should be in relation to your torso, your elbows should also be bent to a right angle.

Step 3: Inhale, pull the pulley bar towards you – do this only by bending your elbows (as in the illustration).

Step 4: Exhale and, reversing the movements, return to the position from point two.

You can also do this with an overhand grip:

Exercise 21: “Push-ups on a ladder” (arm and chest muscles)

Step 1: Grab the third rung of the ladder, move your feet back – assume a “bridge” position from the ladder to the floor.

Step 2: Hands spread apart on the rung, feet and legs together.

Step 3: Press the push-ups – note that on the ladder you can press them deeper than on the floor.

Boredom – the biggest killer of motivation for further training

Nothing deprives you of motivation for training as much as boredom and repetition – that’s why it’s worth supplementing your training plan with new exercises. So if you feel that subsequent sets and repetitions of the same movements are starting to bore you, be sure to read our list. In the description of each exercise, we mention which muscles we will train thanks to it. We also list possible modifications to the exercises listed so that boredom never creeps into your workouts again!

Remember to follow safety rules!
When performing these and any other exercises, always remember to follow basic safety rules. In other articles on our blog you will read about the arrangement of a home gym – what safety zones are and how to plan them. When performing barbell exercises, it is worth ensuring the support of a person who is securing you. The selection of weights should be appropriate to the physical capabilities of the training person – start with lower loads and increase them gradually in subsequent training sessions.