Pull-Up Alternative: Bent-Over Rows Another popular back exercise,
We prepared a list of best alternative exercises that will hit the same muscle groups including ring rows, inverted rows, barbell rows, 1-arm dumbbell rows, lat-pulldowns, dumbbell pullovers, seated cable rows, chest-supported rows, lever rows, and t-bar rows.
Just the standard cable pulldown machine at the gym is the best alternative if your no where close to the reps you need for that motion. I still do pullups but just do a few more sets and keep the reps lower on all sets so they don't dwindle down.
Reverse fly
It is considered to be one of the most common pull-up alternatives. Stand, bend you hips forward and make sure that your back is straight while holding a dumbbell in each hand. Lift them to your elbows while moving the shoulder blades towards each other.
The dead hang is perhaps the first step toward improving your pullup performance. Simply hanging—especially for an extended period of time—hits a number of muscle groups, starting with your grip, shoulder stability, core engagement.
Pull-ups are good for your physique and strength because: Pull-ups train your grip to be stronger as you need to be able to support 100% of your body weight, and more if you wear weights. It challenges your core muscles as you need to stabilize your body as you through the up and down motions.
Cable Machine Pull-Downs
The cable machine is a versatile, go-to piece of equipment for almost any upper body exercise, and it's one of many great pull-up substitutes. To work the latissimus dorsi — that is, the group of back muscles used when doing a pull-up — try doing pull-downs on the cable machine.
The good news is that you can get a perfectly good back workout without doing any of them. Despite CrossFit's obsession with pullups, there are plenty of other move that you can and should do to build the wide lats and the thick middle back that stands out in a T-shirt — especially if you work a desk job.
To do a pull-up or chin-up you have to pull your entire body weight from a dead hang position to a chin above bar position. You are literally moving 100% of your weight up and against gravity, using just your upper body!
Many pull-up alternatives involve pulling movements that target the biceps and forearm muscles. By performing exercises like inverted rows, renegade rows, or close grip chin-ups, you can effectively strengthen these muscle groups.
And if you can't do pull-ups, this may be why: Not being able to hold onto the bar through lack of grip strength. A lack of latissimus dorsi (large back muscle), spinal erector (lower back stabilizer muscles), abdominal muscle, and biceps strength. A lack of “mind-to-muscle” connection.
Another reason why you can't do more pull-ups is lack of grip strength. Even if you have the strength to do a few pull-ups, but it fails because you can't hold onto the bar, you won't make progress because you're not reaching your potential. This means you need to work on your grip strength.
Pull-up percentiles are more readily available for youth. According to ExRx.net, the 50th percentile for pull-ups for males at age 10 is just one repetition. This number increases to three repetitions at age 13 and seven repetitions at age 17 and older.
Modified pull-ups use a pronated grip, which has your palms facing away from you, whereas modified chin-ups use a supinated grip, meaning your palms face toward you as you grip the bar.
Assisted pull-up with resistance band
Similar to negative pull-up, banded pull-ups is a great pull-up alternative to reach your first pull-up. Loop the resistance band to the bar, then step on the hanging bands with one or both legs while grabbing the bar with hands. Pull yourself up until your chin is above the bar.