15 ALTERNATIVE Pull UPS CAN DO AT HOME
When it comes to bodyweight exercises, alternative to pull ups are one of the most popular exercises around. But if you don’t have access to a pull up bar or don’t have the strength to do them, there are plenty of great pull up alternatives that can provide the same muscle-building benefits.
In this article, we’ll take a look at 15 of the best alternative to pull ups that work the same muscles.
1. Towel Pull Up
The towel pull up is a great way to replicate the benefits of a pull up without any additional equipment. All you need is a towel that you can hang from a sturdy doorframe.
To do the exercise, simply hold the towel in each hand and pull yourself up, making sure to keep your chin above the towel.
2. Negatives
Negatives are a great way to build up strength and muscle in the same way as regular pull ups.
To do negatives, stand on a box or chair and jump up to the top of a pull up bar. Then, slowly lower yourself to the starting position.
This exercise will help you build the necessary strength and muscle to eventually do regular pull ups.
3. Band Assisted Pull Up
Band assisted pull ups are a great way to get the benefits of a regular pull up while still being able to do it.
For this exercise, you’ll need a pull up bar and a resistance band. Place the band around the pull up bar and then place one foot in the band. The band will provide assistance as you pull yourself up.
4. Inverted Row
Inverted rows are a great exercise for targeting the same muscles as pull ups. To do this exercise, you’ll need a low bar or a table.
Lie on the floor under the bar and grab it with both hands. Pull yourself up towards the bar, keeping your body in a straight line from your head to your feet.
5. Chin Up
Chin ups are similar to pull ups, but they target the biceps more than the back muscles.
To do this exercise, grab a pull up bar with an underhand grip and pull yourself up until your chin is over the bar. Then slowly lower yourself back down to the starting position.
6. Bent Over Row
Bent over rows are a great way to target the same muscles as pull ups while also strengthening the core. To do this exercise, grab a pair of weights and stand with your feet shoulder-width apart. Bend at the hips, keeping your back straight, and let the weights hang in front of you. Then, pull the weights up to your chest, squeezing your shoulder blades together at the top.
7. Chair Dips
Chair dips are a great way to target the same muscles as pull ups while also working the triceps. To do this exercise, find a sturdy chair and place your hands on the edge of the seat. Then, slowly lower yourself until your upper arms are parallel to the floor.
Push yourself back up to the starting position and repeat.
8. Ring Rows
Ring rows are a great way to target the same muscles as pull ups while also working your core. To do this exercise, grab a pair of rings or TRX straps and hang them from a sturdy support like a tree branch or a pull up bar.
Grab the rings with each hand and pull your chest up to the rings. Then slowly lower yourself back down and repeat.
9. Close Grip Pull Up
Close grip pull ups are a great way to target the same muscles as pull ups while also working the biceps. To do this exercise, grab a pull up bar with your palms facing away from you and pull yourself up until your chin is over the bar.
Then slowly lower yourself back down to the starting position.
10. Lat Pulldown
Lat pulldowns are a great exercise to target the same muscles as pull ups while also working the lats.
To do this exercise, sit on a lat pulldown machine and grab the bar with an overhand grip. Pull the bar down towards your chest, keeping your elbows close to your body. Then slowly release the bar back to the starting position.
11. Suspended Push Up
Suspended push ups are a great way to target the same muscles as pull ups while also working the chest and triceps.
To do this exercise, grab a pair of TRX straps or rings and hang them from a sturdy support like a tree branch or a pull up bar. Place your hands in the straps and lower yourself down until your chest touches the straps. Then push yourself back up to the starting position.
12. Single Arm Dumbbell Row
Single arm dumbbell rows are a great way to target the same muscles as pull ups while also working the lats.
To do this exercise, grab a dumbbell with one hand and place your other hand on a bench for support. Bend forward at the hips and let the dumbbell hang in front of you. Then, pull the dumbbell up towards your chest, keeping your elbow close to your body.
13. Single Arm Pull Up
Single arm pull ups are a great way to target the same muscles as pull ups while also working the lats and biceps. To do this exercise, grab a pull up bar with one hand and pull yourself up until your chin is above the bar. Then slowly lower yourself back down to the starting position.
14. Wall Pull Up
Wall pull ups are a great way to target the same muscles as pull ups while also working the lats. To do this exercise, stand about a foot away from a wall and place your hands on the wall, shoulder-width apart.
Then, pull yourself up towards the wall, keeping your chin above the top of the wall. Then slowly lower yourself back down to the starting position.
15. Table Rows
Table rows are a great way to target the same muscles as pull ups while also working the lats. To do this exercise, grab a table and place your hands on the edge of the table, shoulder-width apart.
Then, pull your chest up to the table, keeping your elbows close to your body. Then slowly lower yourself back down to the starting position.
Related:THE BATMAN GYM WORKOUT
Canclusion:
Alternative to pull ups are a great way to strengthen and develop the same muscles as a regular pull up without the need for any additional equipment. These exercises provide the same muscle-building benefits as a regular pull up while also working the lats, biceps, triceps, and core. From towel pull ups to table rows, there are plenty of great alternative to pull ups that can help you reach your fitness goals. So, if you don’t have access to a pull up bar or don’t have the strength to do pull ups, give these pull up alternatives a try!
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