What to do instead of pull ups: Creative Alternatives
When it comes to pulling exercises, pull ups are considered the holy grail. Pull ups are a great exercise to strengthen your upper body, especially your back, shoulders, arms, and core muscles. However, some people find it challenging to perform pull ups, whether it’s due to a lack of strength or access to equipment. If you are one of those people, do not fret. There are plenty of creative alternatives that work the same muscles as pull ups. In this article, we’ll go over some of the best alternatives to pull ups.
#1. Bodyweight Row:
The bodyweight row, also known as an inverted row, is a great exercise that strengthens your back, shoulders, arms, and core muscles. To perform the bodyweight row:
How to:
- Find a sturdy object that can hold your weight, such as a bar in a squat rack or a low-hanging tree branch
- Lie on your back underneath the bar, hold it with an overhand grip, and keep your feet on the ground
- Pull your chest towards the bar while keeping your elbows close to your body
- Slowly lower yourself back down to the ground
- Repeat for the desired number of repetitions (reps)
#2. Lat Pull-Down:
The lat pull-down is a machine-based exercise that mimics a pull-up motion. It’s an excellent exercise to train your upper back, specifically your latissimus dorsi muscles. To perform the lat pull-down:
How to:
- Sit in the lat pull-down machine, adjust the knee pad, and grab the bar with an overhand grip
- Pull the bar down towards your chest while keeping your elbows close to your sides and your back straight
- Slowly raise the bar back up to the starting position without letting it slam against the weight stack
- Repeat for the desired number of reps
#3. Assisted Pull-Up Machine:
If you have access to a gym, an assisted pull-up machine is an excellent way to progress towards a full pull-up. The machine has an adjustable weight stack that can help you lift your bodyweight. It allows you to focus on the pulling motion while gradually building strength.
How to:
- Adjust the weight to a manageable amount
- Place your knees on the pad and grip the handles with an overhand grip
- Lower yourself down until your arms are fully extended
- Pull yourself up towards the handles while keeping your core engaged and your back straight
- Slowly lower yourself back down to the starting position
- Repeat for the desired number of reps
#4. Dumbbell Row:
The dumbbell row is an excellent exercise to strengthen your back and arm muscles. It’s great for people who don’t have access to a gym or a bar to perform bodyweight rows.
How to:
- Start by placing a dumbbell on the ground beside a bench or sturdy object that can support your weight
- Place your left knee and hand on the bench while keeping your back straight and parallel to the ground
- Pick up the dumbbell with an overhand grip using your right hand
- Pull the dumbbell towards your ribs while keeping your elbow close to your body
- Lower the dumbbell back down to the ground
- Repeat for the desired number of reps and switch sides
#5. Renegade Row:
The renegade row is an advanced exercise that works your back, arms, and core muscles. It requires a lot of focus and stability, but it’s an excellent exercise to add to your routine if you’re up for a challenge.
How to:
- Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart
- Hold dumbbells in each hand and keep them shoulder-width apart
- Pull one dumbbell up towards your ribcage while balancing on the other arm and feet
- Place the dumbbell back on the ground and repeat on the other side
- Repeat for the desired number of reps
#6. Reverse Grip Bent-Over Row:
The reverse grip bent-over row is a variation of the bent-over row that targets your upper back muscles. It’s an excellent exercise to strengthen your lower traps, rhomboids, and rear deltoids.
How to:
- Stand with your feet hip-width apart and your knees slightly bent while holding a barbell with an overhand grip (palms facing down)
- Bend forward at the waist and keep your back straight
- Pull the barbell towards your chest while keeping your elbows close to your body
- Lower the barbell back down to the starting position
- Repeat for the desired number of reps
#7. Pull-Up Bands:
Pull-up bands are a great tool to assist you in performing pull-ups or other exercises that require pulling strength. They’re lightweight, portable, and offer varying levels of resistance to suit your needs.
How to:
- Wrap the pull-up band around a sturdy object, such as a pull-up bar
- Step onto the band and grip the bar with an overhand grip
- Pull yourself up towards the bar while keeping your core engaged and your back straight
- Lower yourself back down to the ground
- Repeat for the desired number of reps
#8. TRX Rows:
TRX rows are a great exercise to strengthen your back, arms, and core muscles. It requires a suspension trainer, such as a TRX band, which allows you to isolate your upper body muscles while stabilizing your core.
How to:
- Start by holding the TRX handles with an overhand grip while facing the anchor point
- Walk your feet forward and lean back until your arms are fully extended and your body forms a diagonal line
- Pull yourself towards the handles while keeping your elbows close to your body
- Lower yourself back down to the starting position
- Repeat for the desired number of reps
#9. Door Frame Rows:
Door frame rows are a great alternative to pull-ups that require minimal equipment. All you need is a sturdy door frame and a towel or resistance band.
How to:
- Loop the towel or resistance band around the door frame and pull it tight
- Grab the ends of the towel or resistance band with both hands and step back until your arms are fully extended
- Pull yourself towards the towel or resistance band while keeping your elbows close to your body
- Lower yourself back down to the starting position
- Repeat for the desired number of reps
#10. Australian Pull-Ups:
Australian pull-ups, also known as bodyweight rows, are a great exercise to strengthen your back, arms, and core muscles. It’s an excellent exercise to substitute for pull-ups if you’re unable to perform them.
How to:
- Find a sturdy object, such as a bar in a squat rack, that’s waist-height
- Hold the bar with an overhand grip, keep your feet on the ground, and lean back while keeping your body straight
- Pull your chest towards the bar while keeping your elbows close to your body
- Lower yourself back down to the ground
- Repeat for the desired number of reps
Conclusion
Pull-ups are an excellent exercise, but they’re not the only exercise to strengthen your upper body. There are plenty of creative alternatives to pull-ups that work the same muscle groups. Whether you have access to a gym or not, you can still work on your pulling strength and achieve a stronger, healthier body. Incorporate these exercises into your routine and see the results for yourself.
FAQs:
-
Q. What muscles do pull-ups work?
A. Pull-ups work your back, shoulders, arms, and core muscles.
-
Q. Can I substitute pull-ups with push-ups?
A. Push-ups are not an alternative to pull-ups as they work different muscle groups. Push-ups mainly target your chest, triceps, and shoulder muscles, whereas pull-ups target your back and arm muscles.
-
Q. What if I can’t do a single pull-up?
A. Start by building up your upper body strength and gradually progressing towards a pull-up. Incorporate exercises such as the assisted pull-up machine, bodyweight rows, and pull-up bands to work on your pulling strength.
-
Q. How often should I perform pull-up alternatives?
A. It depends on your fitness goals and workout routine. However, it’s recommended to perform pulling exercises at least twice a week for optimal results.
-
Q. Can I perform these exercises at home?
A. Yes, most of these exercises can be performed at home with minimal equipment.
References: