Probably the most obvious “alternative” exercise for someone who can't do pull-ups or chin-ups is to simply add some form of assistance to the movement. If you have access to an assisted pull-up machine, that's one way to do it. Another is getting a band and doing the band assisted version (example here).
If your grip strength is weak, it can hinder your ability to hold onto the bar. Muscle Imbalances: If certain muscles (like your lats and biceps) are weaker than others (like your chest and shoulders), it can affect your ability to perform pull-ups. Lack of Practice: Like any exercise, pull-ups require practice.
If you can't do a pull-up, it generally means that you may need to build more upper body strength, particularly in your back, shoulders, and arms. Pull-ups require a combination of strength, technique, and body weight management. Here are some possible reasons and considerations:
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.
Your lower trunk holds the largest muscles in your body, your glutes and legs. The muscles of your upper trunk, your arms and back, have less mass. It takes a ton of effort to generate enough power against gravity to move all that posterior chain weight through space using only your upper body. Basically, you're heavy.
The answer is simple: You can't pull your body weight in a vertical pull motion. Your upper body muscles aren't strong enough to carry the rest of your body from a hang. Don't be alarmed, it's not permanent. Most people who can't do pull ups are just at the start of their fitness journey.
You can hand a weak person an empty bar and do bench press, overhead press, squat, and deadlift, and teach them to do it with perfect form. Those tend to be the most popular "MAIN LIFTS", but there is no pre-requisite of being STRONG in order to do them.
In a nutshell the study painted a picture of the pull up being an impossible feat of strength for most women, concluding that women and men are biologically different, have less testosterone, less muscle mass, and more body fat and so their inability to perform a pull up is valid and excusable.
Higher Resistance: Weak pull-up resistors have higher resistance values (typically in the range of 10kΩ to 100kΩ). Lower Current: Due to higher resistance, the current that flows when the pin is pulled high is relatively low.
It may take several weeks to several months to progress from not being able to do a pull-up to performing one with ease. The key is to stay consistent and patient.
Fitness professionals recommend starting with 5 pull-ups during the first week, then increase the numbers each week. As for the frequency, you can do it twice a week at the beginning. You can also do other upper body exercises like lifting weights to help with grip strength and strengthening muscles.
If you can't do pull-ups, one of these five reasons may be the cause: 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.
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. In order to hit the 95th percentile at age 17, a young man would need to perform 15 pull-ups.
Use Different Methods to Challenge Your Grip
“Towels hanging from the bar, thick ropes, and PVC pipes all place a different demand on your grip,”says former MH fitness advisor David Jack. Each week, do at least three sets of towel pullups or chinups, PVC drags or carries, or pulling exercise variations with ropes.
1. Start with Assisted Pull-Ups. If you're new to pull-ups or find them difficult, start with assisted pull-ups. Arora said, "You can use resistance bands or an assisted pull-up machine to support some of your body weight, making the exercise more manageable.
“The hardest exercise to master regardless of fitness level, in my opinion, would be an exercise called the clean and jerk,” says personal trainer Mandy Wong Oultram. “It's tough because there are so many components to it and each part connects to the next. If you get one part wrong, the whole exercise can break down.”
Explanation: The percentage of Americans who can do a pull up varies widely depending on factors such as age, gender, and fitness level. According to a study published in the Journal of Strength and Conditioning Research, only about 17.4% of adult men and 4.9% of adult women can do a single pull-up.
With that being said, different muscle groups tend to have different rates of recovery, with smaller muscles—biceps, triceps, calves—being able to recover more quickly than larger muscles—lats, quads, hamstrings, etc. In addition, different individuals are able to handle different amounts of training volume.
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.