Interested in learning how to do pull-ups without a bar from home?
Well, I will show you a few options you can choose from that aren’t the same as if you were using a pull-up bar, but still much better than nothing.
These are excellent progressive exercises that help to build strength. Therefore, perfect for beginners.
On the other hand, if you do high reps, these practices help you gain muscle and develop endurance.
Anyway, even if you don’t use real exercise equipment, these activities are very similar to what you can do with a bar.
Keep in mind that you will need to use the things in your house. Hence, you may damage something.
Recommended: Check out the best pull-up bars for home.
What Can I Do Instead of Pull-ups?😟
1. Table Bodyweight Row (Australian Pull Up Alternative)
Table inverted rows are almost the same as using a bar (or barbell row). However, because of the grip, it’s harder to perform.
The best form is if you straighten your legs to get more resistance. But, if you find it hard, you can bend your knees.
At the starting position, hang, then with a controlled technique, pull your upper body up until your chest touches the kitchen table, and you can look over it.
Then slowly lower yourself backward until your arms are extended.
Did you know that pull-up is the king of the upper body exercises?
This compound training makes your back, shoulders, and biceps strong.
See some of our pull-up bars below if you want to do regular workouts at home.
2. Chair Rows
This is almost the same as the previous inverted rows, but you can grip more tightly to focus on your lats. For example, you can use a broomstick as a bar.
Typical chairs will do since they are high enough to get the required range of motion.
Grab the bar with the shoulder width and pull your body till your chest touches the bar.
You can imitate the chin-ups with an underhand grip (your palms facing away from you). People at a higher fitness level can try the single-hand variation.
3. Door Pull-Ups
Well, that is the one that may destroy your door, but if you are light, you may try it.
The top of the door is an excellent alternative to a pull-up bar.
This way, you can have a regular pull-up. Place foam or a piece of clothes under your hands for more comfort.
You can also buy a doorway pull-up bar if you weigh under 440 pounds. They are very affordable and help you do pull-ups with ease at home.
4. Door Pulls in With a Towel
Another not-so-door-friendly exercise, but efficient. Wrap a towel or a band around the handle or the doorknob.
Then, pull yourself back to the starting position until your chest touches the door, and your shoulder blades are as close as possible.
Keep your back straight and your elbows close to your torso during the whole movement.
You can increase the resistance by using a longer towel to go further and deeper.
More power is required to get back to the starting position. Or, you can even do the single-arm version, which is pretty tough.
5. Pull Forwards on the floor
What a creative pull-up substitute! But it works only if the floor or the ground isn’t so smooth and slippy.
And, with the power of your back muscles, pull yourself forward.
If you do this fun activity for a few meters, you will see it isn’t that easy. You can also put some weight on your back, such as your kid. 🙂
6. Pull up Alternatives With Dumbbells
You are good to go if you have a pair of adjustable dumbbells that give enough resistance to build.
You can learn multiple back workouts at home with dumbbells from the following video.
Also, see our recommended adjustable dumbells below if you do not have dumbbells. They are high quality and will last you a long time.
7. Suspension Training – My Favorite Pull-up Bar Alternative
A suspension trainer is a compact and easy to install exercise equipment that you can use to train your back muscles.
The drills are mainly bodyweight rows, similar to the door pull-ins.
However, you can adjust the straps and use comfortable handles instead.
Watch the following video to learn bodyweight exercises.
8. Renegade Rows
The renegade row, also known as a plank row, is an exercise that is a combination of two classic movements, namely the dumbbell row and the plank.
If you are a workout enthusiast, you are acquainted with these two workout routines.
This exercise is designed to target the upper back, and like a plank, it is designed to target the core.
This can help with balance and coordination.
While this exercise is accessible for many people, it requires a baseline level of core strength to perform it correctly with good form.
You have to be able to hold a plank for the full duration of the exercise while alternating a dumbbell row with either arm.
This means that you must have the strength to hold your body in a plank position supported only by one arm at a time.
The plank part of this exercise requires the engagement of the deep stabilizing muscles of the abdominals, spine, shoulders, and hips.
The rowing part of the exercise, on the other hand, targets the upper back and arms, including the larger muscles of the upper back.
So, in essence, the renegade rows work the following muscles: Traps, Lats, Obliques, Rectus abdominus, Biceps, Triceps, Forearms, Rhomboids, Anterior deltoids, Erector Spinae, Serratus.
To do this exercise, you’ll require dumbbells. The steps are:
- Get into a press-up position with a dumbbell in each arm. Position your arms such that your shoulders are over your wrists.
- Make sure your feet are shoulder-width apart. Your body should be straight from heels to head.
- Tighten your core muscles and ensure your body doesn’t twist during the exercise.
- Keeping the dumbbell close to your body, row the weight up your body towards your ribcage until your elbow is pointing upwards.
- Keep your body still, and don’t twist your torso as you row.
- Return your arm to the ground.
- Repeat the movement with the opposite arm.
While it doesn’t entirely replace pull-ups, it works with supporting muscles used during pull-ups, and it helps you learn how to stabilize your core.
You can check out how it’s done below:
9. Barbell Bent-Over Row
Barbell bent-over rows are a great alternative for pull-ups.
If you’d like to build a bigger, stronger back without having to do pull-ups, then this is the perfect activity for you.
This exercise is considered to be one of the original big muscle moves.
This compound exercise requires you to pick the barbell off the floor while bending forward and lifting it towards your sternum.
Your knees should be bent for this exercise, your back stays straight, and your neck in line with the spine. Your grip should be slightly wider than shoulder-width apart.
If you’d like to maximize muscle growth, increase pulling strength in the upper body, and improve your physique, this is one of the best exercises.
The main muscles that are worked by this exercise are the Lats (Latissimus dorsi, which run down the sides of your upper back), Traps (Trapezius), Delts (Deltoids), and Rhomboids (upper middle back).
The glutes and legs are also used to stabilize the body in this exercise.
When doing bent-over rows, you can either have your hands in a supinated (palms facing up) or pronated (palms facing down) position.
A supinated grip incorporates more of your biceps into the movement.
This means holding the barbell at a narrower angle and lifting slightly heavier. A pronated grip will work your rhomboids harder.
It will also enable you to use a wider angle to place further emphasis on the lats and also help develop your back muscles. The grip you choose is entirely up to you.
You should consider choosing a comfortable and suitable method for your goals.
You can check out how it’s done below:
10. Lat Pulldowns
You’ve probably seen the lat pulldown machine at your gym but never really understood how it works.
The lat pulldown is a compound movement that works the latissimus dorsi muscles, or lats for short, and your biceps, which also play an assisting role.
It sounds simple in theory, but it’s a bit complicated. You keep your chest out and pull down to your upper chest while using a wide grip.
This exercise is done on a machine, so you don’t have many risks associated with free weights. However, you need to make sure that you perform it correctly to get the best results.
Your elbows should also point down towards the floor, and you ought to use a thumb-less grip to take out some of the bicep work.
Some of the benefits of this exercise are:
- Aesthetics – This exercise is deemed as the back builder. The lats take up most of your back, so you can work these muscles out to achieve a V-taper look.
- Strength – This exercise allows you to strengthen your back. The movement uses
- Engages Multiple Muscles – This exercise engages other muscles like the posterior deltoids (rear delts), rhomboids, and trapezius.
- Biceps – The biceps also play a part.
You can check out how it’s done below:
FAQ On How to Do Pull-ups Without a Bar 🤼♀️
What Muscles Do Pull-ups Work On?
Well, it’s called the king of the upper body exercises, and for a good reason.
It works out multiple muscle groups at once. This improves strength and size drastically.
It’s the best exercise to target lats (latissimus dorsi), but also for biceps, upper back, shoulders, core, erector spinae, and forearm muscles.
But, many other stabilizer muscle groups are also engaged, such as pecs, external oblique, traps, etc.
Any Tips for DIY Pull-up Bar?
I have to tell you that I’m bad at advising people; however, I know that consistency is the key to success at whatever you do.
I would advise if you have the budget to get a piece of equipment to use at home so you can stay motivated.
See our top recommended assisted pull-up machines below if you want to learn more.
How to Do Assisted Pull-up at Home?
You can find the assisted pull-up machine at the gym or purchase it for home use.
It will allow you to set the support for your level, which lifts you and makes the movements easier.
Another excellent at-home alternative is the exercise band.
You fix the two ends of the resistance band to the bar and step on it.
Now you can use weaker or stronger resistance bands depending on your needs.
You can see our top recommended resistance bands below.
You will get multiple bands with different resistance levels in each pack. They are great buys as they help with various exercises.
- How to do a pull-up correctly – Learn the typical mistakes you have to avoid.
- What are the pull-up benefits? – Reasons why you should do this back exercise.
As you see, there are many ways you can learn how to do pull-ups without a bar.
Of course, these strength training exercises can’t substitute doing regular pull-ups but they help build muscle.
I suggest you get a doorway pull-up bar, which is easy to install and affordable but much more comfortable to work out with.
If you have more fitness ideas on how to do pull-ups without a bar, share them with us below.
Last update on 2022-10-13 / Affiliate links / Images from Amazon Product Advertising API