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5 PULL-UP ALTERNATIVES YOU CAN DO AT HOME (NO BAR)

From blog.fitplanapp.com
Author Cam Speck
Published Jan 5, 2021
Estimated Reading Time 4 mins

Bodyweight Rows. Bodyweight rows are commonly combined with scapular stabilization exercises by people who are trying to increase their pull-up count.
Kneeling Lat Pulldowns. If you’re like the vast majority of people who don’t have a lat pulldown machine at home, you can use this simple exercise to get the same effect.
Overhead Dumbbell Press. The movement of a seated overhead dumbbell press is similar to the one involved in the kneeling lat pulldowns. However, the seated overhead dumbbell press allows you to add weight and exhaust your muscles in a way that the resistance band used for kneeling lat pulldowns just can’t.
Back Bridge Push-Ups. This push-up variation is a fantastic bodyweight exercise that will give your glutes and hamstrings a workout in addition to building your upper back muscles and erector spinae.
Kettlebell Swings. You just can’t beat the mixture of simplicity and compound muscle-targeting that kettlebell swings give you. The exercise is based on the momentum built up during the swing and allows your body to build functional strength as well as huge muscles.

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5 PULL-UP ALTERNATIVE EXERCISES THAT'LL STRENGTHEN YOUR …

From shape.com
Estimated Reading Time 7 mins

TRX Seated Pull-Ups. Why it works: By starting in a seated position on the floor for these pull-up alternatives, you lessen the workload for your upper body.
Hanging Scapular Retractions. Why it works: Scapular retractions may be subtle, but this tiny move has big pay-offs as a pull-up alternative. The squeezing of your shoulder blades is the first movement you'll do in an actual pull-up, so isolating and practicing this exercise for pull-ups is a functional, specific part of training.
Lat Pulldown. Why it works: The lats are a key muscle group in developing pull-ups, and the lat pulldown allows you to scale the movement while seated. Pro tip: If you don't have access to a lat pulldown machine, loop a resistance band with handles over a pull-up bar and use that (in a kneeling or sitting position) instead.
Eccentric Bodyweight Chin-Up. Why it works: Even if you can't pull yourself up yet, you're probably able to lower yourself down from a pull-up position.
Banded Chin-Up. Why it works: The resistance loop supports some of your body weight, allowing you to practice the motion of the pull-up without having to lift quite as much.

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PULL-UPS ALTERNATIVE: 5 EXERCISES TO REPLACE PULL-UPS IN …

Web Nov 22, 2022 Alternative #5 - Straight Arm Pulldowns. The straight arm pulldown is an isolation exercise targeting the lats, not to be confused with various versions of the triceps pushdown. In order to feel and perform …
From ignorelimits.com

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10 BEST PULL UP ALTERNATIVES AND VARIATIONS TO WORK THE

Web Dec 29, 2022 4. Chin-up. Many actually prefer the chin-up over the pull-up and for good reason. This is one of the best pull up alternatives. For one, many find it stretches the lat muscles better than the pull-up. The …
From fitnessvolt.com

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12 BEST PULL-UP ALTERNATIVES AND VARIATIONS (2023)

Web Mar 12, 2023 Step-by-Step Instruction. Approach the pull-up bar and grab the bar with a supinated grip (palms facing toward you). Use a bench to get to the bar if it is too high. Squeeze the bar and engage the core muscles …
From hortonbarbell.com

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14 PULL-UP ALTERNATIVES TO DO WITH MACHINES OR AT HOME

Web Nov 11, 2022 Here are 14 of the best pull-up alternative exercises: Machine chest-supported high row Nautilus pullover Single-arm lat pulldown (lat pulldown machine) Chest-supported lat pulldown Half-kneeling single …
From powerliftingtechnique.com

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HOW TO DO PULL-UPS WITHOUT A BAR (5 ALTERNATIVES) | NERD …

Web Jan 14, 2023 Pull-up Alternative #1: Doorway Rows Our first alternative is to simply use your doorway for bodyweight rows. To perform a doorway row: Stand in front of your doorway and grab both sides. Place your feet …
From nerdfitness.com

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BEST PULL UP ALTERNATIVE - TOP 9 FOR BEGINNERS & PROS

Web Jun 17, 2020 9 Best Pull Up Alternative for Beginners and Pros - Victorem Gear In this pull up alternatives list, we've combined exercises for athletes of all skill levels and goals. In this pull up alternatives list, …
From victoremgear.com

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THE 12 BEST PULL-UP ALTERNATIVES (2023) - LIFT VAULT

From liftvault.com

Chin-Ups. When to Perform Chin-Ups. The chin-up is almost identical to the pull-up, except for your grip. Chin-ups use a supinated grip, with your palms facing towards you.
Wide-Grip Lat Pull-Downs. When to Perform Wide-Grip Lat Pull-Downs. The lat pull-down machine closely mimics the movement pattern of a pull-up. The only difference is instead of pulling your bodyweight upward against gravity; you pull a preloaded weight downward.
Inverted Bodyweight Rows. When to Perform Inverted Bodyweight Rows. The inverted bodyweight row is one of the best pull-up alternatives because they use identical muscle groups and a similar movement pattern.
Straight Arm Lat Pull-Downs. When to Perform Straight Arm Lat Pull-Downs. Straight arm lat pull-downs are sometimes referred to as lat push-downs. They are a version of the lat pull-down that doesn’t involve elbow flexion.
Bent-Over Barbell Rows. When to Perform Bent-Over Barbell Rows. Bent-over barbell rows are one of the best exercises for building your back, lats, and biceps.

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10 GENIUS PULL-UP ALTERNATIVES YOU CAN DO ANYWHERE - GYM PACT

From gym-pact.com

Inverted Rows. via Gfycat. The bodyweight row is the best pull-up alternative for beginners. The inverted row is a more horizontal pull than the pull-up, however.
Elevated-foot chin-ups. If you’ve got gymnastic rings, you can get all the benefits of a pull-up with the elevated-foot chin-up. This is an easier version of the chin-up where your legs take some of your weight.
Squatting rows. These are a classic bodyweight row– and there are tons of variations. The idea is simple: get into a squatting position and row your bodyweight.
Lat pulldowns. This machine exists for vertical pulling. The pulldown is a classic choice for building the muscles of the upper back. It’s very similar to a pull-up motion, so it should be a priority weight training alternative.
Barbell rows. The bent-over barbell row is a great alternative to the pull-up for a beginner. It’s easier to load and can build a foundation of upper back strength – just like pull-ups.

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5 BEST PULL-UP ALTERNATIVE EXERCISES (NO BAR REQUIRED)

Web Aug 11, 2021 Hinge at the waist and use your free hand to steady yourself on a bench, bar, or chair. Engage your back muscles and pull the weight up by the towel, making sure to …
From steelsupplements.com

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15 PULL-UP ALTERNATIVES TO DO AT HOME AND IN A GYM (BEGINNER TO ...

Web #5 Straight Arm Pull Downs If you have a hard time activating your lats, this one’s for you. One of the best isolation exercises for your back, it’s equally good with a rope and a …
From anabolicbodies.com

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12 SUPER EFFECTIVE PULL UP ALTERNATIVES WITH DUMBBELLS

Web BICEP CURLS. A bicep curl is one of the simplest pull up alternatives with dumbbells. You stand with your feet apart, stretch out your hands, hold a dumbbell on each, and face …
From flabfix.com

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18 BEST PULL UP ALTERNATIVES TO TRAIN THE SAME BACK MUSCLES

Web Mar 4, 2023 2. Hanging Scapular Engagement. Once you can hang comfortably, the next step is to ensure you engage the muscles of scapular retraction and depression. These …
From exercisewithstyle.com

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10 BEST PULL UP ALTERNATIVES (WITH PICTURES) | DR WORKOUT

Web Renegade rows serve as an alternative exercise for pull-ups that you can even perform at home. You just need two dumbbells to perform and your bodyweight to perform them. …
From drworkout.fitness

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SUBSTITUTE EXERCISES FOR 5 POPULAR WORKOUT MOVES – SWEAT

Web Jun 12, 2020 An alternative exercise to pull ups is a straight-arm dumbbell pullover. This movement is performed with a bench and a dumbbell. This exercise primarily works your …
From sweat.com

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THESE 12 PULL-UP ALTERNATIVES WILL GIVE YOU ENORMOUS STRENGTH

Web Nov 3, 2021 Pull-ups alternative exercise works this muscle group a lot to widen the back and draw the shoulder blades together. 4. Trapezius. The trapezius is also known …
From thegravgear.com

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7 BEST PULL-UP ALTERNATIVE EXERCISES FOR BEGINNERS AT HOME

Web Apr 18, 2023 7 Best Pullup Alternative Exercise List Band-assisted pull-ups Negative pull-ups Inverted rows Resistance band lat pulldowns Seated resistance band rows Single-arm dumbbell rows Bent-over barbell rows Alternatives to Pullups Exercise Descriptions
From hashimashi.com

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5 ALTERNATIVE EXERCISES TO PULL-UPS FOR BIG GAINS - SPORTSKEEDA

Web Nov 7, 2022 Read on to learn about a few of the most effective alternative exercises that you can do instead of pull-ups. 1. Renegade row To do this exercise: Get into a push …
From sportskeeda.com

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WHAT IS THE BEST CHIN-UP AND PULL-UP ALTERNATIVE? – FITNESS VOLT

Web Oct 2, 2020 The 10 Best Chin-up and Pull-up Alternatives 1. Lat pulldowns 2. Bent over rows 3. Pendlay rows 4. T-bar rows 5. Single-arm dumbbell rows 6. Renegade row 7. Inverted rows 8. Resistance band pulldowns 9. Resistance band rows 10. Deadlifts Wrapping Up References: Pull-Up and Chin-Up – The Basics
From fitnessvolt.com

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10 EASY PULL UP ALTERNATIVES THAT WORK THE SAME MUSCLES

Web Jan 14, 2021 Resistance band assisted pull ups are the most common alternative exercise for pull ups. These are great if you are not able to do a full pull up on your own yet. They will help your body better prepare to complete a pull up motion and are essential on your way to accomplishing your first pull up.
From healthygymhabits.com

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HERE ARE SOME ALTERNATIVE EXERCISES FOR THE PULL-UP

Web Back and grip muscles. Another great exercise that can work the same muscle groups as pull-ups is the best-over dumbbell row. It is recommended to prop yourself to take …
From military.com

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