Core · Core
Toes-to-Bar
The Toes-to-Bar mainly trains your abs. Also working: lats, obliques and forearms.
Bodyweight
Pull-up bar
Stable
How to do it
- Start from a still hang, arms stay straight
- Raise your legs straight and curl your pelvis up
- Press down with your lats, feet tap the bar
- Lower under control: don’t swing through at the bottom
Coach’s tip
The second half doesn’t come from the abs alone: push the bar down with straight arms as if you were doing a straight-arm pulldown. If you lack the mobility, bend your knees slightly.
Noticeably loads the shoulder. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Grip
Pull-up bar, shoulder width
Load
Bodyweight
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (core). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Toes-to-Bar work?
Mainly the abs. The lats, obliques and forearms help.
What can I do instead of the Toes-to-Bar?
For the same movement: Cable Crunch, Hanging Knee Raise and Forearm Plank. In DCFT you swap with one tap.
DCFT
The Toes-to-Bar in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.