10 Best Pull Up Alternatives to do at Home
- egedirichard
- Oct 31, 2024
- 6 min read
Looking for effective alternatives to pull-ups that can be done from the comfort of your home? Well you’re in luck! This article has been written to help you get the best pull up alternatives there is!
So, if you want to build up your upper or lower body muscles, there are plenty of alternatives options available for you to choose from. No-one said getting a pull bar is a compulsory tool for you to workout, with or without the use of gym equipment, getting your fitness goals will be a breeze because this article contains a well renowned list of the best pull up alternatives.
What are you waiting for?! Read through this exercises and get yourself a whole new pull up experience.
Table of Contents
10 Best Pull up Alternatives to do at Home
1. Chin-ups
One of the most popular pull-up alternatives is the chin-up, which involves gripping the bar with your palms facing towards you. This exercise targets the biceps, back, and shoulders, and can be done with just body weight or with added resistance.
Why it's on the list: Chin-ups are a user-friendly exercise that can help improve overall upper body strength and power.
How to do a Chin up Exercise:
Grab a pull up bar with an underhand, shoulder-width grip.
Hang from the bar with your arms fully extended.
Pull yourself up until your chin is above the bar.
Lower yourself back down under control.
Focus on keeping your core engaged and your back straight throughout the movement.
2. Inverted Bodyweight Rows
Inverted bodyweight rows are another great pull-up alternative that can be done with minimal equipment. This exercise involves lying under a bar or table and pulling your chest up towards the bar. Inverted bodyweight rows target the back, biceps, and shoulders, and can be done in multiple variations to target different muscles.
Why it's on the list: Inverted bodyweight rows are an excellent way to improve upper body strength and stability, making them an effective exercise for beginners and advanced fitness enthusiasts alike.
How to do an Inverted Bodyweight Row Exercise:
Set up a bar at about waist height.
Place your hands on the bar, with an overhand grip.
Walk your feet back until your body is at a 45 degree angle to the floor.
Engage your core and pull your body up until your chest touches the bar.
Pause at the top, then slowly lower yourself back down.
Keep your body in a straight line from head to heels throughout.
3. Lat Pull-Downs
Lat pull-downs are a classic exercise that can be done with a resistance band or a home gym machine. This exercise involves pulling a bar or handle down towards your chest while keeping your back straight. Lat pull-downs target the back, biceps, and shoulders, and can be done in multiple variations to target different muscles.
Why it's on the list: Lat pull-downs are a user-friendly exercise that can help improve overall upper body strength and power.
How to do a Lat Pulldown Exercise:
Sit at a lat pulldown machine, and adjust the knee pad so that your thighs are securely locked in.
Grasp the bar with a wide overhand grip.
Pull the bar down until it touches your chest.
Pause for a moment, then slowly return to the starting position.
Make sure to keep your core engaged and avoid using momentum to pull the weight down.
4. Bent-Over Dumbbell Rows
Bent-over dumbbell rows are a great pull-up alternative that targets the back, biceps, and shoulders. This exercise involves bending over at the hips with a pair of dumbbells and pulling them up towards your chest in a rowing motion.
Why it's on the list: Bent-over dumbbell rows are an effective way to build overall upper body strength and power.
How to do a Dumbbell Bent over Rows Exercise:
Start by standing with your feet hip-width apart, holding a dumbbell in each hand.
Hinge at the hips, bending forward until your torso is parallel to the floor.
Keep your back flat and your core engaged.
Pull the weights up towards your chest, leading with your elbows.
Slowly lower the weights back down to the starting position.
Repeat for 10-12 reps.
5. Barbell Rows
Barbell rows are a compound exercise that targets multiple muscle groups, including the back, biceps, and shoulders. This exercise involves holding a barbell with an overhand grip and pulling it up towards your chest in a rowing motion.
Why it's on the list: Barbell rows are an excellent way to build overall upper body strength and power.
How to do a Barbell Row Exercise:
Start by holding a barbell with an overhand, shoulder-width grip.
Keeping your back flat and core engaged, bend your knees slightly.
Hinge forward at the hips until your torso is parallel to the floor.
Pull the barbell up towards your chest, squeezing your shoulder blades together at the top.
Pause for a moment, then lower the barbell back down under control.
6. Towel Pull-Ups
Towel pull-ups are a challenging pull-up alternative that can be done with just a towel or a resistance band. This exercise involves draping a towel over a bar and gripping the ends of the towel with your hands. Towel pull-ups target the back, biceps, and shoulders, and can be done in multiple variations to target different muscles.
Why it's on the list: Towel pull-ups are a unique exercise that can help improve grip strength and overall upper body strength and power.
How to do a Towel Pull-up Exercise:
Place the towel over the bar, so that it’s hanging down from the bar.
Grab the ends of the towel with both hands.
Pull yourself up towards the bar, using the towel for leverage.
Lower yourself back down
Repeat for the desired number of reps.
7. Assisted Pull-Ups
Assisted pull-ups are a beginner-friendly pull-up alternative that can be done with a resistance band or a home gym machine. This exercise involves using a band or machine to assist with the pulling motion. Assisted pull-ups target the back, biceps, and shoulders.
Why it's on the list: Assisted pull-ups are an excellent way to build the strength and confidence needed to perform full pull-ups.
How to do an Assisted Pull-up Exercise:
Stand on a bench or box with your hands on the pull up bar.
Jump up so that your chin is above the bar.
Slowly lower yourself until the arms are fully extended.
You should feel a stretch in your lats as you do this.
Repeat for the desired number of reps.
It can also be done with a resistance band.
Remember to keep your core engaged and your back straight.
8. Renegade Rows
Renegade rows are a compound exercise that targets the back, biceps, and shoulders, as well as the core and lower back. This exercise involves holding a pair of dumbbells in a plank position and pulling them up towards your chest in a rowing motion.
Why it's on the list: Renegade rows are a challenging exercise that can help improve overall upper body strength, stability, and control.
How to do a Renegade Row Exercise:
Get into a plank position with a dumbbell in each hand.
Keeping your core tight and your back flat, row one of the dumbbells towards your chest.
Lower the dumbbell back down and repeat on the other side.
Continue alternating sides for the desired number of reps.
Remember to keep your hips level throughout the movement and don’t let them sag or lift up.
9. Kettlebell Rows
Kettlebell rows are a great pull-up alternative that targets the back, biceps, and shoulders. This exercise involves holding a kettlebell with one hand and pulling it up towards your chest in a rowing motion.
Why it's on the list: Kettlebell rows are a functional exercise that can help improve grip strength, core stability, and overall upper body strength and power.
How to do a Kettlebell Row Exercise:
Hold a kettlebell in your right hand.
Bend your knees slightly and hinge forward from your hips, keeping your back flat.
Let the kettlebell hang down below your shoulder.
Keep your core engaged and pull the kettlebell up towards your chest, using your back muscles.
Pause at the top, then lower the weight back down under control.
Do all the reps on one side before switching to the other.
10. Commando Pull-Ups
Commando pull-ups are a challenging pull-up alternative that targets the back, biceps, and shoulders. This exercise involves gripping the bar with one hand facing towards you and the other hand facing away from you, then pulling yourself up towards the bar.
Why it's on the list: Commando pull-ups are a unique exercise that can help improve overall upper body strength, endurance, and coordination.
How to do a Commando Pull up Exercise:
Start in a plank position with your hands on the pull up bar.
Pull yourself up, keeping your body in a straight line.
Lower yourself back down until your chest is almost touching the bar.
You can either lower yourself slowly or explosively, depending on your fitness.
Remember to keep your core engaged and back straight throughout the movement.
Avoid arching your back or sagging your hips.
Conclusion
The pull-up alternatives discussed in this article offers effective ways to strengthen your upper body and improve your pull-up performance, all from the comfort of your home. By adding these alternatives into your routine, you can continue to progress and build strength, ultimately helping you achieve your pull-up goals. So, get creative with your workouts and try out these alternatives to keep your upper body strong and fit!
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