PROSOURCEFIT Foldable Doorway Pull-Up Bar Installation guide

FOLDABLE DOORWAY PULL-UP BAR
Assembly Instruction Manual

Disclaimer, Terms and Conditions
IMPORTANT
Please read this entire manual before using the ProsourceFit Foldable Doorway Pull-Up
Bar. Failure to follow these instructions can lead to signicant 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 ProsourceFit Foldable Doorway Pull-Up Bar discontinue use & consult your physician.
Please use caution & carefully follow all exercise instructions and use proper tech-
nique when using our Foldable Doorway Pull-Up Bar. Always modify exercises as
needed for your tness level.
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Use & Safety Instructions
Care & Storage Instructions
DO NOT swing or bounce when using this product.
DO NOT hang by your feet or legs when using this product.
DO NOT use the Foldable Doorway Pull-Up Bar if you weigh 400 pounds or more.
DO NOT use this product if the doorway frame is unstable or if the doorway is
not set up to support the Foldable Doorway Pull-Up Bar.
DO NOT allow children under the age of 18 to use this product without adult or
professional supervision.
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.
DO test thoroughly to make sure your Foldable Doorway 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 Foldable Doorway 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 Foldable Doorway Pull-Up Bar.
DO maintain a controlled motion when performing chin-ups or pull-ups
Wipe clean with damp cloth and dry immediately.
Never expose the Foldable Doorway Pull-Up Bar to chemicals
Store in dry and secure place.

Bar 1
Protective Wall Sleeves x 2 pieces
PULL-UP BAR ASSEMBLY INVENTORY
DOOR MEASUREMENT REQUIREMENT

PULL-UP BAR ASSEMBLY INSTRUCTIONS
STEP 1
When unboxing the Foldable Doorway Pull-Up Bar, make sure to install the
protective sleeves on each end of the bar to avoid damaging the doorframe
STEP 2
To unlock the hooks on the Foldable Doorway Pull-Up Bar, you will need to press
down on the hooks so it unlocks, and rotate it 90 degrees so it locks into place.
STEP 3
When hanging the Foldable Doorway Pull-Up Bar, make sure the hooks are securely
installed on the frame and the protective sleeves are facing the right way. Make sure
the pull up bar is secured before using it.

PRACTICING
PULL-UP/CHIN-UP EXERCISES
The ProsourceFit Foldable Doorway Pull-Up Bar is optimally designed with cushioned
foam grips for workout diversity to maximize the benets. Pull-ups and chin-ups will
greatly improve your performance in any sport that requires upper body strength.
A good warm up reduces the chances of injury and enhances performance. Warm
up for 15 minutes before using the Foldable Doorway Pull-Up Bar with light cardio
and dynamic stretches to prepare muscles for working out.
Those new to pull-ups may nd these exercises challenging at rst, but don't worry!
Simply stand on a stool or chair, and your legs will get the assistance needed to
perform 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 Foldable
Doorway Pull-Up Bar produces exceptional upper body conditioning results.
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.
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 Foldable Doorway 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.
Warm Up and Stretch Before Pull-ups
Pull-ups for Beginners
Pull-ups for Strength
Slow Pull-ups for Endurance

There are several excellent upper body exercises that can be done on The ProsourceFit
Foldable Doorway Pull-Up Bar. You can work different muscles using the same exer-
cises. Use the protruding or side 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 exion 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 ngers on the ProsourceFit Foldable Doorway Pull-Up Bar grip fac-
ing 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 exor)
Place palms and ngers 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 Foldable Doorway Pull-Up Bar for as
long as possible. Without dropping, switch arms and shake out the rst arm. Repeat
and switch between arms for as long as you can.
Note: At rst, 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.
THE PROSOURCEFIT FOLDABLE
DOORWAY PULL-UP BAR EXERCISES

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.
WARNING:
Contact Customer Support by email: support@prosourcet.com or by phone at
1 [phone] and we will be happy to help you.
QUESTIONS, CONCERNS OR COMMENTS
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.
LIMITED LIFETIME WARRANTY
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
specied herein. All rights reserved.

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