So, you want to do a pull-up, but you don’t have a bar or perhaps you don’t quite have the strength to hoist yourself up yet? Not to worry! Our Online Coaching Program has been teaching people how to do pull-up alternatives, including “no-bar pull-ups.” Today, we’ll show you all these tried and trusted workarounds. Here’s what we’ll cover:
By the way, all of these pull-up alternatives can be done in our new app. You can test drive it for free (no credit card needed) right here:
Alright, let’s do this thang. How to Do Pull-ups Without a Bar (5 Pull-up Alternatives)
Pull-up Alternative #1: Doorway Rows
Our first alternative is to use your doorway for bodyweight rows. Stand in front of your doorway, grab both sides, place your feet closer to the doorway, lean back and pull yourself forward. The more you lean back, the tougher it will be. To start, you can also just hang back to build some “pull” strength.
Pull-up Alternative #2: Towel Doorway Rows
Use a towel to perform doorway rows, creating a more challenging exercise. Tie a folded towel around the door handle, making sure the door opens away from you, and perform rows using each side of the towel.
Pull-up Alternative #3: Inverted Rows with Chairs
Combine two sturdy chairs and a broomstick (or dowel) to form your own row station. Before performing inverted bodyweight rows, make sure the station is secure.
Pull-up Alternative #4: Towel Pull-ups
Use a couple of sturdy hand towels or washcloths to perform actual pull-ups. Tie the towels over a door and close it, making sure they are secure before starting your pull-ups. Using a stool for foot support can make it easier as you build strength.
Pull-up Alternative #5: Strap Pull-ups
If you have Forearm Forklifts, these loops can make pull-ups easier to grip than a towel. Tie a knot in them and anchor them against your door.
For more pull-up alternatives and how to get your first pull-up, check out our guide “Get Your First Pull-up.”
