Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKEDPull ups are one of the best bodyweight exercises for the upper body, point blank period. However, we do believe your training should include a variety of lifts in order to make continuous progress.
Plus, we all start somewhere, and most people can't walk into the gym for the first time and start knocking out pull up reps.
That’s where pull up alternative exercises come into play. Whether you can't yet do a pull up or just need some variety, these 13 best alternatives to pull ups work similar muscles, helping you to build a strong back and eventually become a pull up professional.
Table of Contents:
A pull up is an upper body compound exercise that requires only your body weight and a bar. The primary difference between it and a chin up is your grip. An overhand grip makes it a pull-up and an underhand grip means it's a chin up.
Let's talk through how to correctly perform a pull up before we get into its alternatives.
These pull up alternatives are great for anyone, whether you need to strengthen the muscles required for a pull up or you simply need some exercise variety.
The 13 best pull up alternatives are:
The following 13 pull up alternative exercises and variations will hit your lats and a handful of other muscles that are involved with executing a perfect pull up. We also included alternatives to pullups that can be done at home with no pull up bar or other equipment.
This bodyweight exercise is a perfect alternative exercise for pull ups because it uses the same muscles as a pull up. There’s a reason why the inverted row is part of the pull up progression plan. All you need is a low bar, railing or even a sturdy table to perform this exercise if you’re not at the gym.
The beauty of the inverted row is that they’re easier to do compared with a pull up. They also allow for multiple tweaks to make the exercise easier or harder. You can readjust your body positioning to change difficulty and the angle in which you target the lats.
Standing up taller with a taller bar makes it easier while the more you bring your feet out under the bar coming closer to parallel with the floor, the harder it gets. You can also place your feet on a raised platform to make it more difficult.
How to do Inverted Rows:
Note: Keep your body in a straight line throughout the movement, don't let your hips sag.
This exercise is the same as the above except for the fact you will be forced to use more stabilizer muscles to pull your body upwards.
A great alternative to the pull up exercise is the lat pull down as it mimics how a pull up works. However, rather than pulling weight up with your lats, you’ll be pulling it down. Lat pull downs are great to get extra volume in this range of motion even after you’re fatigued from pull ups.
You can really focus on contracting and squeezing your lats when doing lat pull downs. Also, for people who can’t yet do an unassisted pull up, the lat pull down is perfect because you can set the weight or resistance at an amount that’s manageable.
How to do the Wide Grip Lat Pulldown:
Note: Keep your core engaged and head forward throughout the movement and try to control the bar on the up back up in a 2-3 second timeframe to get maximum eccentric contraction and longer time under tension.
There are numerous bent over row variations, but the bent over row takes the cake for building muscle and adding size to the back. You can perform bent over rows with either an overhand or underhand grip.
With the overhand grip you’ll be hitting the upper back muscles more like the rhomboids and the traps. With underhand grip, you emphasize the mid back and lats more.
How to do Bent Over Rows:
Note: Engage your core and maintian a neutral back throughout the movement.
This is the same exercise as above but you'll be able to focus more on your lats as you're removing some need for stabilizing muscles to work due to the fixed movement on the machine.
The straight arm lat pushdown (aka pulldown) is an exercise that works the lats without elbow flexion. This exercise will also hit the posterior deltoid, teres major and a little of the triceps.
How to do the Lat Pushdown:
Note: Make sure to focus on using your lats to drive the bar down rather than your triceps.
This is a great unilateral exercise that works the lats and other muscles involved in pull ups. You can really get a good stretch in the lats with this one, while working the lower lats more.
By doing single arm exercises like this, you’ll be able to notice if there’s any weakness on one side vs the other. If you do spot a muscle imbalance on one side, then you can work on improving it until both sides are equally strong. This exercise allows for a complete range of motion which can help stimulate new muscle growth.
How to do the Single Arm Lat Pulldown:
Note: Change up your grip to overhand for more emphasis on the upper back or underhand to target the lower lats more.
This is a similar exercise to the single arm lat pulldown but you'll get more of a stretch in this version due to the wide grip positioning.
This lat pull down variation requires a neutral grip that forces your elbows to be drawn down and tucked to your sides. This movement leads to greater shoulder extension. You’ll also be leaning back slightly so that you can pull more weight which can lead to building stronger lats, making the V bar pull up a great alternative exercise.
How to do the Close Grip V Bar Pulldown:
Note: Don’t round your back to pull the weight down, keep your chest up as you pull down.
With the close grip chin up, you’ll use the same muscles as you would for a pull up but you’ll redirect some of the tension to the arms. In this movement you’ll hit your lower lats and biceps more. This exercise should be easier to pull off compared to a traditional pull up making it a great pull up alternative.
How to do the Close Grip Chin Up:
Note: Remember to keep your head straight throughout the movement to avoid straining your neck.
Assisted pull up are exactly what the name suggests, pull ups that are done with some type of assistance. Assisted pull ups are great for beginners who can’t complete a pull up or can’t do enough pull ups to get a good workout in. You can do assisted pull ups in three ways; with a machine, with bands or with a partner.
Let’s take a brief look at each of these options:
With the pull up assist machine you should first determine what a good starting weight to choose in the weight stack. For example, if you set the weight at 50lbs then it will take 50lbs off your bodyweight.
The amount of weight you choose will be largely dependent on how close you are to being able to do an unassisted pull up. If you’re far away then you will probably start somewhere with the weight around half your bodyweight or more.
Try doing a set of 6-12 reps and if it’s too easy/hard then make necessary adjustments. Over time you should gradually lower the amount of counter weight until you’re able to do unassisted pull ups. You should be able to do at least 5 reps of unassisted pull ups before you move one from the assisted versions.
How to do Assisted Pull Ups:
The second way of performing an assisted pull up is with the help of loop resistance bands.
Loop resistance bands are a great tool to assist with pull ups because there’s the capability to change the amount of assistance by using different bands or band combos. Bands are also nice because you can carry them with you to use at the gym, at home or even outside at a park.
Start with a heavier resistance band then work your way down to the lighter resistance band as you progress. Overall, the resistance band pull up is a perfect alternative for beginners.
How to do a Pull Up With Bands:
This version of the assisted pull up requires you to have an extra set of hands. You can use this pull up alternative if you don’t have a pull up assist machine or bands at your disposal. You just need someone willing to hold your legs as you perform the pull ups.
How to do Partner Assisted Pull Ups:
The dumbbell pullover is good for stretching the lats while the shoulders are extended. This exercise is a hybrid that will work your lats and your chest.
The first part of the lift targets the lats while your pecs become involved as the weight moves past your head. Your triceps with also get a nice workout with this one without having to constantly press down and extend at the elbows like most triceps exercises.
An important note on form: You can position your body two ways with this exercise, either fully lying on the bench or perpendicular to the bench with only your upper back in contact.
How to do the Dumbbell Pullover:
Note: Keep your arms stationary without movement in your elbows.
This is one of the best pull alternatives and is great for the lats as it mimics the bent over row. The big difference here is that you’re in a seated position, which removes the lower back muscles from assisting with the lift. This means you can really hone in on using your lats to lift the weight. This variation of the seated row can be executed with multiple grips and equipment.
Looking for similar exercises? Check out the Best Seated Cable Row Alternatives!
How to do the Seated Cable Row:
Note: Keep your back straight and dont rock your bodyweight to pull the weight, focus on using your lats.
The renegade row is a fantastic pull up alternative with dumbbells. This full body exercise works some of the same muscles of a pull up including the obliques, rhomboids, lats and triceps. An added benefit of this exercise is that while building upper body strength you’re also improving balance and stabilization in the core and shoulders.
How to do the Renegade Row:
Note: Spreading your legs out further with make this exercise easier by giving you a wider base. Try to use hex dumbbells so the dumbbells don’t shift.
The Kroc row, also called the single arm dumbbell row, is perfect to move your lats through a wide range of motion. Because you're only using one arm at a time you can really focus on the mind-muscle connection. This unilateral exercise will also work the core as you will have to stabilize yourself throughout the motion.
A few tips: Keep your hips forward and core engaged throughout the movement. And, for it to be a true Kroc row, you can use momentum and go heavy and high with reps.
How to do the Dumbbell Kroc Row:
Follow the same cues from above except for the set up below:
The towel row is a great at home pull up alternative because you don’t need anything except for yourself, a towel and a sturdy anchor point. With this no bar pull up alternative make sure you have a good grip on the towel, a longer towel will enable you to move through a larger range of motion.
How to do Towel Rows:
Note: You can also do this exercise on a vertical column for the anchor point. To make the exercise more difficult you should anchor the towel lower and lean back more.
This version of the towel row will work one side of the body at a time but you'll follow the same cues as above. The biggest difference here is that it will be more difficult to perform becuase you're using one arm. You'll also need to focus on anti-rotation to keep your body aligned without having your inactive side leaning back.
With the bent over towel row you will execute with the same body positioning as the bent over row. The key focus point here is to apply force and contraction to the muscles as you pull your hands away from each other and pull your elbow upwards. Constant tension is needed to reap the beneifts of this because not weight is being moved.
If you're looking for more great at-home back moves that can be done with a towel, check out our article: Best Back Exercises With A Towel (No Bar Needed).
This workout consists of pull up alternatives that work your back and other major upper body muscles through a range of motions and with different grips. This workout is best for lifters looking to gain muscle size.
We recommend performing this back routine once weekly, in addition to one more back workout (spaced out to support muscle recovery), so you're hitting your back muscles twice in a week.
Note: Take 60-90 seconds rest between sets.
Back Workout:
For some of you, you’re here because you want to learn good pull up alternatives. But, others might want to know how to work their way up to doing a pull up. If you’re part of the latter then you can check out our full Pull Up Progression Plan.
To summarize how to follow a 9+ week pull up progression plan:
Week |
Exercises and Progression Steps |
Sets and Reps/Durations |
Weeks 1-3 |
Practice Australian pull-ups or bodyweight inverted rows, starting at a high angle |
3 x 10 |
|
Progress to moving feet down to bar halfway between navel and chest |
3 x 10 |
|
Progress to full inverted rows |
3 x 10 |
Weeks 3-4 |
Continue inverted rows |
3 x 10 |
|
Add dead hangs with 3 grips (close, normal, wide) |
9 sets (3 sets each grip) x 10-60 seconds |
|
Add shoulder depressions |
5 x 10 |
Weeks 5-8 |
Band-assisted pull-ups (start heavy, work to lighter bands) |
5 sets x max reps |
|
Add negatives (start chin over bar, lower slowly to dead hang) |
5 x 8 |
Week 9+ |
Try unassisted pull-ups |
2-3 sets to failure |
Everyone should perform pull up alternatives regardless of whether they can do a regular pull up. The key to building strong functional muscles is to use variety in terms of reps and sets, load, grip, body positioning, equipment used, and tempo.
In general, you should target major muscle groups twice a week. This also pertains to pull up alternatives exercises, which means you should use some of these pull up alternatives to target your back twice weekly. You should have at least 24 hours rest between workout sessions. Depending on what your end goal is, your sets and reps will change.
Follow the rep schemes below for strength, hypertrophy, and endurance.
Pull ups work a variety of muscles in the upper body including:
Here's a look at the muscle groups working hardest during the pull up, in addition to the pull up alternatives we discussed above.
The muscles worked don't end with the primary movers! The secondary muscle groups targeted include:
Finally, here's a list of the stabilizer muscles working during pull ups and pull up alternatives.
Why bother with pull ups and pull up alternatives? These benefits show you how important they are!
The primary movers in pull ups and pull up alternatives are the back muscles especially the lats. A strong back can help improve your posture and make every day tasks easier to complete. Plus a well-built back looks great on both men and women.
Pull ups are one of the best compound exercises that you can do. This bodyweight compound exercise activates many muscles in order to complete the movement. Besides the major back muscles, pull ups also work the shoulders, core and arms.
Working multiple muscles in unison will result in better coordination and more strength overall. If you’re in a rush and want to get an effective upper body workout in then pull ups can be a staple exercise in your arsenal.
Holding your bodyweight up on a bar then performing a pull up requires you to have a grip that’s strong enough so you don’t slip and fall. Building grip strength is one of the most important and most neglected parts of many people’s training programs.
The old saying, “you’re only as strong as your grip” is true. Most people’s grip will give out before the main muscles they’re training. For example, with deadlifts you’ll see that many people can’t do them without wrist straps because of weak grip. All your upper body lifts will improve if your grip strength does.
Pull ups (and pull up alternatives) are a compound exercise where many muscles are engaged which requires more oxygen and calories to be burned. Your lungs and heart work harder which will improve your cardiovascular capability.
Also, because pull ups are a great exercise to build lean muscle mass, you will boost your metabolism. The more muscle mass you have the more energy they require even at rest.
Pull ups can be done with only two things; your bodyweight and a bar. Not all exercises are created alike, pull ups have some amazing health benefits and you can do them or similar exercises that work the same muscles by doing pull up alternatives.
Remaining questions regarding pull ups or pull up alternatives? Let's answer them here!
There are so many great pull ups benefits. Pull ups are an important exercise because it’s a bodyweight exercise that demands you lift your entire body mass upwards. Pull ups strengthen multiple muscle groups in one exercise making it an efficient and effective exercise to help build functional power in the upper body.
We’ve all seen movies where the character is struggling to hang on to a ledge, bridge or landing gear of a helicopter. Now imagine yourself in a situation like that, would you be able to pull yourself up if you needed to?
Pull ups are one of the best upper body exercises around and shouldn’t be replaced. However, there are a number of pull up alternatives that should be added to your workout plan. In reality, pull ups should be done in conjunction with other horizontal and vertical pulling exercises if you really want to build up your back.
We recommend that if you can do pull ups you should do them. However, not all people can perform full unassisted pull ups. If that's you, follow the progression plan we showed you above, or head to this pull-up progression plan, and you'll be there in no time.
There are no exact formula regarding how many pull ups you should be able to do but we can look at the averages for different groups of people below:
Yes, you can train your back without a pull up bar with a variety of exercises and equipment, many of which we featured in this article. Resistance bands offer a range of back exercises that will work back muscles like a pull up would. You can also use other traditional gym equipment to train your back such as the cable machine for lat pull downs or the Smith machine for bent over rows, dumbbells for single arm rows, barbells for Yates rows and even towels for row variations.
There could be a number of reasons why you can’t currently do a pull up. Let’s remember that pull ups are a hard exercise but with the right work ethic and training plan you will be able to do pull ups in a few months. A few reasons why you me be unable to perform a pull include injury, being overweight, a lack of grip strength, improper strength, a weak back, and an overly wide grip.
Crossfit makes a few recommendations for pull up alternatives including jumping pull ups, negative pull ups, ring rows, pull-downs and assisted pull ups. We've got a whole article on pull up variations. Regardless of the exercise you choose, make sure you follow the proper form to get the most from the exercise.
Pull up alternative exercises can help you build strength and muscle. Use some of these exercises in your training program and you're sure to see your pull up ability improve.
Even if you don't have a pull up bar or you're working out at home without access to a cable machine or barbells/dumbells you can still do some pull up alternatives. Grab some bands or a towel and get to work!
Can't yet perform a pull up? Follow our Pull-Up Progression Plan.
Looking for some low-cost equipment to perform your pull up alternatives? Check out these 11 Best Resistance Bands! And, once you master the pull up, you'll want to add one of these Best Outdoor Pull Up Bars to your home gym!
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