Discover pull-up alternatives it’s possible for you to do at home.
The trainer-approved exercises allow you to work the same muscles, no pull-up bar required.
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Or, if youve already conquered that challenge, they can help you refine your technique.
certified personal trainer and creator ofBodyFit by Amy
What is a pull-up?
The pull-up is a classicbodyweight exercise.
When comparing thepull-up vs. chin-up, the pull-up uses an overhand grip while the chin-up uses an underhand grip.
With that being said, youre also working your forearms, rear delts, and mid and lower traps.
Heres exactly why you might want to add this bodyweight exercise into your own routine.
), but it also plays a crucial role inmaintaining independence as you age.
They make other exercises easier
Once youve nailed the pull-up, a new door of possibilities opens.
Therefore, theyre literally the muscle that connects your upper body to your lower body, Deedon says.
Conversely, a lack of grip strength may lead to muscle imbalances and increase your risk of injury.
certified personal trainer and creator ofBodyFit by Amy
Who should do pull-up alternatives?
Here are some instances where sticking to substitutes for pull-ups is key.
Youre not quite ready for full pull-ups
If you cant yet performstep-by-step pull-ups, no worries.
Deedon says strength training without pull-ups is a good idea until youre fully ready for the real deal.
Even with people that can perform pull-ups for repetitions, a lot of the smaller details are usually ignored.
Its very common to see people stopping short of both of these points.
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Otherwise, you risk further injury.
You dont have access to a pull-up bar
Not everyone has access to a pull-up bar.
But that doesnt mean you cant work the same muscles you would in a traditional pull-up.
5 best pull-up alternatives to build your strength
No pull-up equipment?
Deedons diverse back and arm exercises below have you covered.
Row
How do you mimic pull-ups with dumbbells or kettlebells, you ask?
You choose exercises that work similar muscles.
Rows allow you to build your upper body strength, no pull-up equipment needed.
Push-up
Next up, a pull-up alternative using your body weight: the push-up.
Stay tight through the midsection and think of the exercise as a moving plank.
Table row
Dont have access to a gym?
(Who would have thought your home decor could become equipment substitutes for pull-up alternatives?)
Banded shoulder retraction
If youre looking for another diverse back exercise, grab aresistance band.
The pull-up alternative with no bar allows you to build your upper-body muscles.
Banded pull-apart
The last pull-up alternative with no bar is the banded pull-apart.
Its a great home workout option, as no pull-up equipment is needed to increase your upper-body strength.
Just grab your trusty resistance band and get to work.
FAQ
1.
How do beginners learn pull-ups at home?
Pull-ups are one of the best arm and back workout options for building upper body strength.
With that being said, they takea lotof muscle power to master.
Beginners can use alternative exercises that build up the muscles needed to perform pull-ups correctly.
Strength training without pull-ups can include exercises like rows, push-ups, and banded pull-aparts, according to Deedon.
How can I do pull-ups at home without equipment?
Pull-ups are one of the best arm and back workout options for building upper-body strength.
If you want other at-home workout options, trycompound bodyweight exercises.
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