4 ways of using it come to my mind:
- Place hands on the inclined outer handles and do a pull up with arms open wide
- Place hands with palms facing the wall on the "inner" handles and do a pull up with arms at shoulder width
- Place hands with palms facing my face on the "inner" handles and do a chin up
- Place hand on the handles which point out of the wall and do a pull up / chin up (sorry don't know in this case)
Are these excercises different for the group of muscles they target? And if so, how? Is there any ranking among them from worse to better?
Also if I can do chin ups just fine but I can only do negative pull ups, which ones should I choose?
Better depends on your goals. What are you trying to accomplish?
Chin-ups are more arms. Pull ups are back and lats
Yeah should've been more specific, I'm trying to get going with the r/bodyweightfitness 's recommended routine. Problem is I can't do reps of pull ups but I can do chin ups by hanging on the inner handles or the ones perpendicular to the wall. Can I do those (and which ones of the two) instead of pull ups till I can do proper pull ups?
And what about the inclined handles? Would they make pull ups easier or harder?
Basically I was asking what happens (i.e. what muscles I'm training and how hard) if I use the bar in the four ways I listed