PULL UPS WITHOUT PULL UP BAR
How to do pull ups without a pull up bar Pull ups, chin ups, and all their variations should be one of the core exercises of any good training program. As a multi-joint, compound movement, they work a wide variety of muscles, and they provide an excellent benchmark and target.
However, they can be hard to incorporate in a home training routine, unless you have a pull up bar.
This article will describe a few pull up variations you can easily do at home to build up the strength to do a full pull-up or chin-up, as well as ways to perform pull ups using your everyday environment.
Warrnig! Many of those exercises are high risk for injurie!
My advice would be to buy a simple pull up bar that you can easly setup in few minutes at home. (look at the end of page)
A few pull up variations:
However, they can be hard to incorporate in a home training routine, unless you have a pull up bar.
This article will describe a few pull up variations you can easily do at home to build up the strength to do a full pull-up or chin-up, as well as ways to perform pull ups using your everyday environment.
Warrnig! Many of those exercises are high risk for injurie!
My advice would be to buy a simple pull up bar that you can easly setup in few minutes at home. (look at the end of page)
A few pull up variations:
Door pulls: also, known as 'let me ins', these are probably the the easiest pull up variation to start with. They are performed with a door, by holding on to the handles, with your feet on each side of the door, and a straight body.
Inverted rows between two chairs: place a broom (or any other implement with a long solid handle) between two chairs, and lie underneath to perform inverted rows. Here, I am seen using a land paddle.
Inverted rows can also be performed between two worktops or tables...
Table pulls: essentially the same exercise as inverted rows. Lie underneath the table, and grab the table edge with both hands.
Door pull ups: place a towel on top of a door, and perform pull ups by sliding your body up and down the door. This is an effective way to do pull ups, but be aware that it places a lot of stress on door hinges and -in the long term- could leave you with costly repairs.
Door frame pull ups: again, you will need a sturdy door frame if you want to perform these, and not all are suitable. Typically also, door frames are quite narrow, which will mean increased demand on finger strength.
Tree pull ups: go outside, and you can find a wide variety of things to hang from, such as tree branches. Not necessarily ideal if you're just starting with the exercise, but the unevenness and awkward grip of tree branches will really test your grip strength and allow your muscles to work at different angles and ranges of motion. A great way to start preparing for one arm pull ups.
Also weary simple solution is to buy a pull up bar that you can easy setup at home.
- Ideal for pull-ups, push-ups, chin-ups, dips, crunches, and more
- Three grip positions, narrow, wide, and neutral
- Uses leverage to hold against the doorway so there are no screws and no damage to door. Installs in seconds.