Pull-Up Alternatives

5 Alternatives to Pull-ups Without a Bar

Looking for a way to do pull-ups at home without a bar? These 5 alternatives to bar pull-ups can help you build strength and achieve your fitness goals. From doorway rows to towel pull-ups, there are options for all levels of ability. With a little creativity and some household items, you can easily get in a great pull-up workout from the comfort of your own home. Whether you’re just starting out or looking to challenge yourself, these no bar pull-up alternatives have got you covered.

1. Doorway Rows

To perform a doorway row:

  • Stand in front of your doorway and grab both sides.
  • Place your feet a little closer to the doorway, so you’re leaning back.
  • Sit back so you put weight on your arms.
  • Pull yourself forward.

The more you lean back, the tougher this will be. You can also just hang back to start building some “pull” strength.

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2. Towel Doorway Rows

To perform a towel doorway row:

  • Take a towel and fold it twice lengthwise.
  • Tie the towel around the door handle on the opposite side of you.
  • Perform rows by using each side of the towel.

The towel might help you lean back even further, creating a more challenging exercise. Make sure the door opens AWAY from you to prevent accidents.

3. Inverted Rows with Chairs

To perform inverted rows with chairs:

  • Place two sturdy chairs a few feet apart.
  • Place a broomstick or dowel across the backs of the chairs.
  • Grasp the broomstick with an overhand grip.
  • Perform rows by pulling your chest towards the broomstick.

The important thing here is the setup. Give your newly created station a few gentle pushes to check the integrity of the structure. Only when you feel confident should you start performing inverted bodyweight rows.

4. Towel Pull-Ups

To perform towel pull-ups:

  • Tie an overhand knot in the corner of two sturdy hand towels or washcloths.
  • Place the knots over a door and close it.
  • Make sure the knots are secure before you start doing your pull-ups.

Doing towel pull-ups is a great way to improve your grip strength. If you find them too difficult, you can use a stool to support your feet as you lift.

5. Floor Sliding Pull-Ups

To perform floor sliding pull-ups:

  • Place a towel on the floor.
  • Use the same muscles you would use for a pull-up to pull yourself up using your back muscles.

This exercise is a good way to build strength in your back muscles and work towards a full pull-up.