How To Exercise Effectively: 7 Alternatives To Pull Ups

How To Exercise Effectively: 7 Alternatives To Pull Ups

Pull Ups are a great exercise that allows you to increase your upper body strength. For example, adding pull ups to your routine improves the biceps, triceps, and the abdomen of your body. But you’ll need to know a few alternative exercises to help build lean muscle within 3 months.

Our goal is to teach you the top 7 alternatives to pull ups. Each of them is scientifically proven to get your muscles in shape. Keep reading if you want to learn some fun exercises that you can add to your daily exercise regimen.

Pull Up Alternatives

Table Bodyweight Row

  • Muscles Used: Upper Back & Biceps
  • Suggested Rep: 3 x 10

This is a pull-up alternative that you can easily do with a sturdy desk or table. Start by laying down on your back with your face placed under the table edge.

If your table is narrow sized, grip either side of it. Or you can grip the table over your face.

Table Bodyweight Row.

Keep your upper back engaged and squeeze the shoulder blades together. You have to pull upwards until the chest reaches the tables underside. Lower yourself a few inches to the floor and repeat.

Towel Row

  • Muscles Used: Back, Triceps, Biceps
  • Suggested Rep: 3 x 15

The towel row is similar to the door knob pull ins, but you have more range of control. Plus, you have the ability to use a longer towel for this exercise. If you want a challenge, try using a larger towel.

Towel row.

Start by grabbing the ends of the towel with both of your hands. Make sure to bend at your knees and sit with your thighs and hips parallel to the floor.

Your elbows need to be locked into place and your arm must remain stiff throughout the exercise routine.

Then, start pulling your body slowly to towards the pole via keeping your back engaged.

Your arms and shoulder blades have to stay together to give your muscles a proper workout. Return back to the starting position and repeat the repetition.

Bicep Plank

  • Muscles Used: Upper Back and Bicep
  • Suggested Rep: 4 x 8

Third on our list is the Bicep Plank. This is like the high plank, but you have to turn your hands where your fingers are placed towards the knees. Keep your core tight and keep your back straight.

After that, you’ll want to shift your body in a forward direction until the hands are under your hips.

Bicep plank.

Hold this pose for a few seconds. Get back to the starting position and repeat until you reached your rep goal or until failure.

Alternatives Using Barbells And Dumbbells

Dumbbell Lat Pulldown

  • Muscles Used: Arms & Upper Back
  • Suggested Reps: 3 x 15
Dumbbell Lat Pulldown.

The Dumbbell Lat Pulldown is like doing an overhead press. It trains the shoulders, back, and arms to prepare for pull ups.

Begin the exercise with a dumbbell in each hand. Raise both of the dumbbells over your head with your hands facing forward.

Start with control and at a slow speed. Lower the dumbbell and keep your back engaged until they reach about shoulder height. Raise them back up quickly and continue to repeat the exercise.

Renegade Row

  • Muscles Used: Shoulders, Back, Arms, Abs
  • Suggested Reps: 4 x 10

The renegade row will put your muscles in shape quickly. Begin the exercise by standing in a high plank position.

A dumbbell needs to be on both hands before starting the rep. Tighten each of the muscles at the core to brace yourself for the row.

Renegade row.

Pull the dumbbells slowly to your chest and keep your elbows towards your body. Lower the dumbbell and switch to the other hand. Keep alternating sides until you’ve fully completed your desired amount of reps.

Barbell Row

  • Muscles Used: Arms & Back
  • Suggested Reps: 5 X 5
Barbell row.

This exercise will give our body the energy and strength it needs to make a traditional pull-up.

Start nice and slow and keep your muscles in locked in a tense position.

Begin with the barbell on the floor placed right in front of you.

Position your hips at a 90-degree angle, keep the knees soft, and grab the bar in palms down grip. The hands have to be shoulder width apart. With your back pointed to the floor and remaining parallel, pull the bar up towards your chest and bend the elbows. Lower the arms until they’re straight and repeat the until your set is finished.

Assisted Pull Ups

  • Muscles Worked: Arms, Upper Back, Shoulders
  • Suggested Reps: 3 x 5

Last on our list is the assisted pull ups. To correctly do this exercise, you’ll need a band to assist and support your weight each time that you go up. We suggest that you get a band whose resistance and weight is equal to your fitness level.

If you’re a beginner, you should get a band with lighter resistance. This allows you to get your upper back aligned and not become too exhausted from using too much weight.

By using a smaller resistance, you get the most of the workout while reducing the chance of injury.

But if you’re experienced, increase the resistance level. Doing this helps you maximize the muscles in your core and the upper body.

Assisted pull ups.

To do a successful assisted pull up, place the resistance bands safely on the pull-up bar. Wrap one knee inside of the loop. Pull your body up and go until your chin goes past the bar. Finish the rep by lowering yourself and repeating if necessary. Overall, this is a great workout that will help you grow lean muscle in no time.

Closing Thoughts

If you want to get your muscles growing, you need do different exercises each time. We hope that our advice has helped you diversify your exercise routine. If you have any experiences or comments about any of the exercises, share a comment below.

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