What exercise is equivalent to a pull-up?

Author: Keshawn Carroll  |  Last update: Wednesday, March 26, 2025

Pull-Up Alternative: Bent-Over Rows Another popular back exercise, bent-over rows can be performed in multiple ways. Whether with barbells, dumbbells (simultaneous or alternating), an Open Trap Bar, or resistance bands, bent-over rows are a staple of building a strong and defined back.

What exercise is equal to a pull-up?

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.

What machine is used as a substitute for pull-ups?

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.

What is a modification for a pull-up?

How to do modified pull-ups
  • Grip the bar with both hands, palms facing forward.
  • With legs straight, place both feet out in front about a foot or so, both feet together.
  • Keeping feet on the floor and torso vertical, lower down until arms are straightened.
  • You are now at the start position of the exercise.

How to simulate pull-ups at home?

Pull-up Alternative #1: Doorway Rows
  1. Stand in front of your doorway and grab both sides.
  2. Place your feet a little closer to the doorway, so you're leaning back.
  3. Sit back so you put weight on your arms.
  4. Pull yourself forward.

No Pull-Up Bar? No Problem! Alternative Back Exercises

How do I build strength to do pull-ups?

  1. Scapular Routine To Improve Your Pull Up Game! Podcast Episode On Pull Ups. ...
  2. Seated Lat Pull Downs.
  3. Prone Lat Pull Down with Band.
  4. Table Top Lat Pull Over. ...
  5. 3 Way Banded Bicep Curls.
  6. Supported or Unsupported Chin Ups. ...
  7. Deltoid Press – 3 Way. ...
  8. Bent Over Barbell or Dumbbell Rows.

How to replace pull-ups with dumbbells?

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.

What exercise makes pull-ups easier?

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.

What can replace pull through exercise?

The Best Cable Pull-Through Alternatives and Variations
  1. Barbell Hip Thrust. The barbell hip thrust trains your glutes similarly to the cable pull-through. ...
  2. Romanian Deadlift. ...
  3. Kettlebell Swing. ...
  4. Resistance Band Pull-Through. ...
  5. Kneeling Cable Pull-Through.

Are pull-ups necessary?

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.

What is a machine substitute for pull-ups?

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.

Can you build a big back without pull-ups?

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.

Is a pull-up 100% of your weight?

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!

What exercise is the same as pull-ups?

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.

How to mimic pull-ups at home?

Performing Alternative Bodyweight Exercises
  1. Do inverted rows underneath a sturdy table for a close pull-up alternative. ...
  2. Try doing elbow push-ups to work your lats, shoulders, and core. ...
  3. Do bicep planks to work your biceps and core. ...
  4. Use a towel and a door to do standing towel rows that hit pull-up muscles.

Why can I lift weights but not do pull ups?

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.

Why am I strong but can't do pull ups?

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.

How many pull-ups can the average person do?

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.

What is a modification for pull-ups?

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.

What is a negative pull-up substitute?

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.

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