18 Of Best Pull-up Alternative with videos
Contents
Introduction
Pull-up Alternative our subject today, The ones who go to gym must be aware of what pull-ups are and what is its significance. Well, pull-ups are an amazing exercise to build up and increase the strength of the upper body. They work on multiple muscles at the same time and also increases the heart rate – a reason why pull-ups are included by the trainers in their training plans. The main muscle groups pull ups work on are the biceps, back and grip muscles, Lats, deltoids, rhomboids, and stomach and lower back.
Having said all this, it is easier said than done as in the case of most of the exercises which have a lot of potential. Pull-ups are very difficult to perform but it doesn’t mean that they should be avoided as they are of course, very important for the Upper body to build up. What one can do is, substitute this iconic exercise which demands a lot of strength and energy with the exercises that involve moves which are less difficult but still target the same muscle group as done by pull-ups until you become strong enough to do the real things.
What are pull-ups exercises?
Pull up is a compound exercise which helps to work on the full upper body and especially the back muscles and the Lats. It helps in building up mass and strength. It not only works on multi muscles but also allows multiple joint movements. Various variations (for every level whether beginner, intermediator, or advanced) can be done to the basic pull up thereby making it possible to target specific muscle groups. But yes, it is of course not easy and is known to be one of the toughest bodyweight movements and challenging irrespective of one’s strength level. But anyways, it is still an all-time favorite exercise of many.
Benefits of doing pull-ups
There are a lot of benefits of doing pull-ups apart from just the appearance aspect. Some of these are:
- It helps to strengthen the shoulders, arms, chest, and back (basically the full upper body).
- It helps to improve the posture and hence you appear leaner and longer
- Helps to get a better-looking physique by working on the biceps and the back and even help in creating that “V” shape every gym going guy dreams of.
- It helps in building the strength of the grip and the core strength.
- It helps in alleviating back pain by strengthening the back and also decrease the risk of getting a future pain or injury in the back.
- It is the most convenient exercise doesn’t even require a gym and which can be done anywhere.
- It is easy to increase the intensity of pull-ups, unlike various other exercises that require rigorous workout to boost the intensity.
- There are many variations available in pull-ups (like overhead pull-ups, grip pull ups etc.) which makes it interesting and beneficial for the muscles.
- It helps in fat loss by increasing the heart rate and to boost the weight loss try reducing the time gap between different sets of pull-ups, talking about weight loss and heart rate you may want to read this article: Best heart rate to burn fat
Types and variations of pull-ups
A lot of variations can be done to pull-ups in order to incorporate it into every level of a training program. Pull-ups work on the entire upper body and can be of various types like:
- The basics
- Chin Ups
- Wide vs close grip
- Neutral vs Commando pull ups
- Australian pull-ups
- Behind the neck pull ups
- Dead hang pull ups
- Pylo pull ups
- Archer pull ups
- Kipping pull-ups
- The one arm pull ups
Read on to know about the moves which will let you do full pull-ups and target the same muscles but differently. Pull up alternatives can be done in various ways:
A. Without the help of any equipment and hence can even be done at home itself.
B. With the help of Dumbbells or barbell.
C. Using a machine
Following are the best pull-up alternative to help you exercise effectively:
A. Pull-up alternative: exercises by using No Equipment
Table Bodyweight Row
This pull-up alternative helps you to Workout on the upper back and the biceps and can be easily done by simply using a table.
How to do it:
- Lay on your back with the face placed at the edge of the table.
- You can grip the side of the table or the table above your face.
- You need to keep your upper body engaged and the shoulders together.
- Pull your body upwards till the chest reaches the table’s underside.
- Again, lower yourself towards the floor and repeat.
- Do 3 sets of 10 repetitions each.
Bicep Plank
This exercise works on the biceps and the upper back and doesn’t actually require any extra equipment. It is similar to the high plank with the difference in the way the hands are to be placed.
How to do it:
- Keep your back straight and core tight.
- Where the fingers are placed, turn your hand from that point towards the knees.
- Stay in this pose and hold for a few seconds.
- Relax and start again, 4 sets of 8 repetitions should be good.
Towel Row
This alternative exercise targets the biceps, triceps, and the back. It is quite similar to the doorknob pull ins with a difference in terms of more control and a towel being used unlike the doorknob pull in.
How to do it:
- Using both your hands, grab the end of the towel.
- Bend the knees and go down making sure that you sit with the thighs and the hips parallel to the floor.
- Let your arm remain stiff and lock your elbows in one place.
- While keeping the back engaged, slowly pull your body towards the pole.
- To provide a proper workout to the muscles, the shoulders and the arms must stay together in sync with each other.
- Go back to the starting position and repeat the exercise, 3 sets of 15 repetitions each.
Floor Pulls
The muscles that are worked on through this exercise are that if the arms and the upper back.
How to do it:
- Lie down on a smooth surface that lets you slide such as a wooden floor.
- Place a towel beneath your chest area.
- Put both your palms on the floor just above the head and pull yourself upwards slowly.
- Return to the starting position and repeat till you feel.
- For a more advanced type of a workout, this can even be done with a single hand at a time.
Behind the neck pull up
This exercise requires a significant amount of shoulder mobility.
How to do it:
- With your hands get hold of an overhead grip at a distance of about 10 to 12 inches wider than the shoulder width.
- Pull your body upwards and head forward such that the bar touches the back of the neck.
- Come back down such that the arms are straight and then again go up. Repeat as required.
Band Pull-down
How to do it:
- Stand with knees slightly bent, feet at hip width distance, and the chest filled.
- With the palms facing upwards, hold the handles of the band and step back to create a tension on the band.
- Pull the band downwards, keeping the arms straight until the arms reach the hip.
- Get back to the starting position and do about 15 repetitions.
T Hold
How to do it:
- With palms facing forward, stretch out a band to shoulder width.
- Keep the chest up, core engaged, neck relaxed, and hold the band in this position for about 20 seconds.
L-sit
It is a variation of advanced pull-up and requires an amazing hip and hamstring flexibility and core strength.
How to do it:
- With your hand at a shoulder-width distance apart, hand down from an overhead grip. Lift the legs such that they are perpendicular to the torso and parallel to the ground.
- Keep your legs straight and pull the body upwards to the bar.
- Go back down and repeat the exercise for the number of repetitions as you desire.
Plyo Pull-ups
These are like the spinning or the clapping pull-ups which require a lot of pulling strength and is actually a test of your strength.
How to do it:
- Hold on to a grip that is a little wider than the shoulder width.
- Pull your body upward forcefully to reach the bar as fast as you can.
- Take your hands off the bar for a moment and try to clap your hands and catch the bar again when you come down.
- Repeat it as many times you feel comfortable and desire to.
B. pull-up Alternative: exercises using barbells and dumbbells
10. Dumbbell Lat pulldown
It works on the upper back and the arms and is like doing an overhead press. This helps to prepare the body for pull-ups by training the back, arms, and the shoulders.
How to do it:
- Hold the dumbbells in both the hands.
- With the hands facing forward, raise both the dumbbells above the head slowly and with control.
- Bring the dumbbell down to the height of the shoulder by keeping the back engaged.
- Raise the dumbbell back again quickly.
- Do 3 sets of 15 repetitions each.
https://www.youtube.com/watch?v=BMEyyyhIk-w
Renegade Row
This exercise targets the arms, abs, back, and the shoulders and helps to quickly put the muscles to shape.
How to do it:
- Place a set of dumbbells on the floor and both hands on the weights before starting the exercise.
- Stand in the position of high plank or the push-up position with shoulders above the wrist and the feet separated by the hip-width distance.
- Tighten the muscles at the core to support the row.
- Slowly pull the dumbbell in 1 hand upwards towards the chest with the elbow pointing towards the ceiling.
- Bring this dumbbell down to the floor and start with the other hand. Repeat it for about 10 times in each set and do 4 sets.
Lat Squeezes
How to do it:
- Take a set of dumbbells and stand by keeping feet at hip width distance.
- Keep the arms close to the body and move the hands outwards to the sides such that the forearms stay parallel to the floor.
- Bring the elbows towards each other as tightly as possible.
- Bring the elbows back to the starting position and do about 30 repetitions.
Rhomboid pulls
Rhomboids are the rhombus-shaped muscles on the upper back which play a crucial role in the posture of the back and the body.
How to do it:
- Take a set of dumbbells in both the hands, bend the arms at a right angle and maintain the bend when you lift the arms up to the height of the shoulder.
- Pull the elbows backward and then forward and the shoulders away from the eras in the downward direction.
- Repeat it 30 times.
Snatch grip bar hold
It helps to increase the strength of the back and mainly the upper part.
How to do it:
- Keeping the chest up, bend the knees and push the hips backward.
- Put your hands on the squat bar at a distance more than the shoulder width and pull the bar near the hip crease into your legs.
- Keep the upper back tight by engaging the Lats and bringing shoulders down together.
- Pulling the bar in towards the leg, hold on for about 30 seconds.
Barbell Row Raise
This exercise works on the back and the arms and helps provide the energy and strength that the body requires to get prepared for doing the traditional pull-ups.
How to do it:
- Begin slowly by keeping the muscles in a locked position.
- Place the barbell in front of you on the floor.
- Keeping the knees soft and positioning the hips at an angle of 90 degrees and with palms down grab the bar.
- The back should be pointing towards the floor and remain parallel and the hands should be apart by a shoulders width. Also, continue looking at the floor to avoid straining the neck.
- Bending the elbows, pull the bar upwards towards the chest.
- Further, lower the arm again and repeat for 5 times.
- In total go for 5 sets with 5 repetitions each.
W Raise
How to do it:
- By holding a pair of weights in both the hands, bend your knees, move the hips backward and bring the torso parallel to the ground.
- Forming a 90-degree angle, bring the elbow up to the height of the shoulder.
- Keep the upper arms still and bring the forearm upwards making it parallel to the ground by rotating the weight.
- Push the weight outwards in order to extend the arms to the straight position.
- Repeat in the other direction and do 10 repetitions.
C. Pull-up alternative: exercises by using machines
17. Assisted Pull Ups
Do this exercise to target the upper back, shoulders, and the arms and to develop lean muscles in less time. A band will be required to help and support the body weight when you go up while doing the push-up and should be chosen such that its weight and resistance matches your fitness level.
- For the beginners, the band should be of lesser resistance which helps to align the upper back and not get tired too soon or experience any kind of an injury due to the weight.
- For the experienced people, the resistance of the band can be increased which helps in maximizing the muscles in the upper body as well the core.
How to do it:
- Carefully and safely put the resistance band on the pull-up bar.
- Warp your one knee inside the loop.
- Till your chin crosses the bar, keep pulling your body upwards.
- Lower the body and repeat the exercise.
- Do 3 sets of 5 repetitions each.
Assisted chin ups
This helps to work on the shoulders, arms, and the back and to prepare for the traditional pull-ups.
How to do it:
- Get hold of a proper grip and step onto the machine.
- Then step onto the foot platform and lower your weight toward the ground.
- Pull yourself up slowly till the chin reaches the point of the grip.
- Come back down and again rise and repeat.
So, substitute the pull-ups with these exercises which are similar to pull-ups and targets the same muscle group. These alternative exercises can be as effective and timeless as the pull-ups and also help in diversifying the exercise routine. Add some of these alternative exercises to your existing routine for 2 to 3 days a week accompanied by proper warm up and cool down to grow the muscles and build the upper body strength and gradually shift to the pull-ups which are, of course, the real thing to target.
Related Articles:
Some Article Resources:
https://www.mensfitness.com/training/build-muscle/15-best-pullup-variations
https://www.military.com/military-fitness/workouts/pull-up-alternatives
