alternative exercise for pull ups · back workout · May 31, 2023

5 Creative Alternatives to Pull Ups for a Stronger Back

by Priya Samuel

Pull-ups are inarguably one of the best back exercises out there. They are great for not just building a solid back but also working your shoulders, chest, core, biceps, triceps, and various other muscle groups.

But a pull-up can be pretty hard to execute especially for beginners and that’s why it’s always good to know some excellent alternative exercises for pull ups that’ll target most of the same muscle groups.

In this blog, we’ll share with you 5 of the best alternative exercises for pull ups that you can do at home or the gym without a pull-up bar.

5 Alternatives To Pull-ups

1. Bent over row with barbell

Research shows that the bent-over row activates your middle and lower trapezius, infraspinatus, and erectors, much more than most other popular back exercises thus making it a great alternative exercise for pull-ups.

alternative exercise for pull ups

How to perform

Stand with your feet shoulder-width apart, holding a barbell with a shoulder-width overhand grip (palms facing down).
Bend your knees slightly and hinge forward at the hips, maintaining a flat back. Keep your chest lifted and your head up.
Ensure that your torso is parallel to the ground with a 45-degree angle to the floor. This is the starting position.
Engage your core and pull the barbell towards your abdomen, driving your elbows back and squeezing your shoulder blades together. Keep your upper arms close to your body and your forearms perpendicular to the floor.
Feel the contraction in your lats and then slowly lower the barbell back to the starting position.
Perform the desired number of reps.

You might like: Spice Up Your Leg Day Routine: Alternative Exercise For Lunges

2. Dumbbell pullover

Want to have lats of steel? Try this awesome alternative for pull up exercise!

How to perform

Sit down on the floor by the edge of a bench.
Grab a dumbbell and cup it at the top part of the bell as shown in the video.
Now bridge up so that your upper back is resting on the bench and your feet are flat on the floor.
Your head should be dangling a little off the edge of the bench.
Hold the dumbbell straight above your head. This is the starting position.
Engage your abs and glutes and slowly lower the dumbbell behind your head as far as you can go, with a slight bend in your elbows. You should feel a good stretch in your lats.
Pause for a second and then return to the starting position.
Perform the desired number of reps.

3. Lat pulldown with resistance band

One of the best pull up alternative workouts as it is great for strengthening your back muscles and improving your posture.

How to perform

Secure a resistance band to a pull-up bar or a door frame.
Get down into a kneeling position and hold the band in both your hands as shown in the video. This is the starting position.
Keeping your core engaged and your back straight, pull the band down all the way such that your elbows reach behind your back.
Squeeze your back muscles for a second before returning to the starting position.
Perform 10-15 reps.

Tip

Focus on pulling your elbows down. This will ensure that your lats are properly engaged as opposed to your biceps.

4. Seated cable row

Being in a seated position helps to effectively target your lats making this an excellent alternative exercise for pull ups.

alternative exercise for pull ups

How to perform

Sit on a cable machine with your feet placed on the footrest, knees slightly bent but not locked.
Grab the V-bar handles and pull back with your arms until your torso is at a 90-degree angle from your legs.
Ensure that your chest is up and back is slightly arched and you feel a deep stretch in your lats while holding the bar. This is the starting position.
Begin the movement by pulling the handles towards your abs, and squeezing your shoulder blades together. Keep your elbows close to your body as you pull.
Pause briefly and feel the contraction in your back muscles, before you slowly extend your arms back to the starting position.
Perform the desired number of reps.

5. Incline towel row

No equipment? No problem. All you need for this alternative exercise for pull ups is a long towel and a stable anchor point.

How to perform

Secure the center of a towel or bed sheet to a sturdy door frame with the door closed.
Begin by holding both ends of the towel with your hands and position your feet close to the base of the door such that your body is in an inverted position. The more you incline, the more difficult this exercise becomes.
Now pull yourself in a rowing motion by bending your elbows and squeezing your shoulders together. You should feel the contraction in your back muscles as you do so.
Slowly reverse the movement by extending your arms back to the starting position.
Perform the desired number of reps.

You might like: 10 Lower Back Exercises With Dumbbells For Strength & Mobility

Conclusion

If you ever need to build strength to conquer your first pull up or crank out even more pull ups than you can now, these amazing alternative exercises for pull ups are sure to come in handy!

Check out Burnlab’s premium collection of workout gear and try these pull up alternative workouts now!