Pull-Up Alternative No Bar Exercises for Upper Body Strength

Pull-ups are great exercises for building strength, as they target several muscles, including the trapezius, latissimus dorsi, biceps, and more. They don’t require any equipment outside a bar to grasp as you pull yourself up, but what happens when you don’t have a bar to use? Let’s look into several pull-up alternatives at home that you can try, to target the same muscles without the need for a bar, including a highly effective pull-up alternative with dumbbells. 

What Pull-Up Alternatives Can You Do Without a Bar?

Resistance Band Pull Downs

If you don’t have a bar in your home, one great pull-up alternative with no bar is to use a resistance band. You can drape a resistance band over a door or attach it to any high point in your home, then sit in a chair or on the floor and pull down toward your chest to activate many of the same muscles as you do with pull-ups, including the latissimus dorsi and trapezius. The bands are available in a wide range of resistance values, so you can keep increasing tension as the exercise gets easier (1). 

Table Bodyweight Rows

If you have a sturdy table, table body weight rows can be a great alternative to pull-ups. Lie under it and grip the edge to pull yourself up, performing an inverted row that targets many of the same muscles as the pull-up, including the latissimus dorsi, trapezius, and biceps (2). 

Towel Rows

Towel rows are a highly effective upper body exercise that you can do at home. It allows you to engage the same muscles and improve grip strength with minimal equipment. Hang a large towel over a door and hold on to the end to do inverted rows. Like the Table Body weight Rows we just mentioned, towel rows will target the same muscle groups as pull-ups. Towel rows also do a great job of improving your grip and are a great exercise in preparation for a rope climb.  

However, you should exercise caution when using a door, that it doesn’t move and throw off your form or cause an injury. Towel rows can also strain the door hinges, so put supports under the door to keep it in place while you exercise. 

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Bent-Over Dumbbell Rows

If you don’t have a pull-up bar at home, a fantastic alternative is the bent-over dumbbell row. It targets many of the same muscle groups as the pull-up, including the latissimus dorsi, trapezius, and biceps. Using dumbbells also means you can continuously add weight as you get stronger, creating progressive overload, which leads to muscle growth(3). 

Rope Climbing

If you have access to a sturdy tree in your yard or even a tall attic, you can hang a rope to perform rope climbs. While a bit more advanced than the alternatives we have looked at so far, rope climbs target many of the same muscles as the pull-up, including the latissimus dorsi, trapezius, and biceps. They also target core muscles, like the obliques, as well as lower body muscle groups, such as quadriceps, hamstrings, and calves, making them a great whole-body exercise. 

How to Do Pull Exercises Without a Pull-Up Bar?

Inverted Rows Under a Table

1. Lie on your back under a sturdy table. Grip the edge with both hands, keeping your body straight and your feet planted.
2. Pull your chest up towards the table, squeezing your shoulder blades together.
3. Pause for a moment when you reach the top before slowly lowering yourself back to the starting position.
4. Perform 3 – 4 sets of 8 repetitions.

Towel Rows

1. Drape a towel over a sturdy door or any secure anchor point.
2. Hold onto the ends of the towel and lean back with your body straight. Pull yourself towards the anchor point by bending your elbows and squeezing your shoulder blades together.
3. Pause briefly at maximum contraction before slowly returning to the starting position.
4. Perform 3 – 4 sets of 8 – 12 repetitions.

Pull-Up Alternative No Bar: Resistance Band Pull Downs

1. Attach a resistance band to a high point, like a door or a tree branch.
2. Kneel or stand under the band and pull it down towards your chest, imitating the pull-up motion.
3. Pause briefly when your hands are below your chin and slowly return to the starting position.
4. Perform 3 – 4 sets of 8 – 12 repetitions.

Isometric Holds

1. Use a door frame, ledge, or any solid object above you that you can grasp well.
2. Jump or pull yourself up, so your chin is above the ledge, and hold the position for as long as possible before slowly dropping to the starting position.
3. Repeat 3 – 5 times.

Bent Over Dumbbell Rows

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. Bend at the hips, keeping your back flat and your chest up.
3. Pull the dumbbells up towards your lower chest, squeezing your shoulder blades together.
4. Lower the weights slowly back to the starting position.
5. Perform 3–4 sets of 8–12 reps.

Rope Climbing

1. Hang a rope securely from a high spot, like a tree branch.
2. Climb the rope using both your arms and legs, focusing on pulling with your arms as much as possible.
3. When you reach the top, reverse the direction to come back down, resisting the urge to slide, which can lead to burns.

What Can I Use Instead of a Pull-Up Bar?

If you don’t have a pull-up bar available but want to do pull-ups, there are a few options available. For instance, you can try searching around for a suitable tree branch that you can reach. You may also be able to use items around the house to create a makeshift pull-up bar, like a broom handle or baseball bat. However, these items need to be strong enough to hold your weight and secure enough to stay in place while you work out. Other options include a towel, ledge or beam, and rope. 

Another great option is to visit a local park that often has pull-up bars and gymnastic rings that you can use to help you with your workout. 

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What Is a Substitute for Pull-Ups with Weights?

If you are looking to substitute pull-ups with weighted exercises, several options will help you develop the same muscles and can even help you increase the number of pull-ups you can do or gain the strength to do pull-ups. Some of the best exercises for replacing pull-ups include Dumbbell or Barbell Rows, Deadlifts, Lat Pull downs, and weighted pull-ups (3). 

Dumbbell or Barbell Rows

1. Bend at the waist with a flat back, holding a dumbbell or barbell.
2. Pull the weight up towards your side pocket.
3. Squeeze your shoulder blades together at the top of the movement and pause briefly.
4. Lower the weight slowly and return to the starting position.
5. Repeat for 3 – 4 sets of 8 – 12 reps.

Deadlifts

1. Load a barbell with weight and place it on the floor with the bar over your feet and close to your shins.
2. Stand with your feet hip-width apart and your toes pointed slightly outward.
3. Lower your hips until your shins come close to touching the bar, while keeping your back flat.
4. Drive through your heels to push the floor away as you lift the bar and stand up straight.
5. Lower the bar slowly back to the starting position, keeping the back straight.
6. Repeat for 3 – 4 sets of 8 – 12 reps.

Lat Pull Downs

1. Sit down facing the machine and grab the bar with an overhand grip. Your hands should be slightly wider than shoulder width, and your back straight. Your feet should be flat on the floor, and your thighs should be under the pads.
2. Pull the bar down to your upper chest slowly by focusing on bringing your elbows down to your sides to ensure you target the right muscles.
3. Pause briefly at maximum contraction before slowly returning to the starting position.
4. Repeat for 3 – 4 sets of 8 – 12 reps.

Assisted Pull-Up Machine

1. Set the machine for how much you want to reduce your body weight.
2. Stand on the platform and grip the handles firmly with an overhand grip.
3. Pull yourself up like you would for a standard pull-up by bringing your elbows down to your sides.
4. Pause at maximum contraction before slowly lowering yourself back to the starting position.
5. Repeat for 3 – 4 sets of 8 – 12 reps.

What Exercise Can Replace the Pull-Up?

If you are looking to avoid pull-ups because you are not yet strong enough, the assisted pull-up machine allows you to reduce your body weight as much as you need to make them possible. You can then decrease the weight on the weight stack slowly to create progressive overload, which can make you stronger and put you on a path to being able to do standard pull-ups. Resistance band pull downs are also a great choice, and you can do them at home (4). 

Other exercises that target many of the same muscle groups include inverted rows, seated cable rows, and bent-over rows. 

Read more: Best Calisthenics Strength Training Exercises You Can Try at Home 

How to Do Pull-Ups at Home?

To do pull-ups at home, you can install a metal pull-up bar, find a sturdy tree branch, or use a commercial doorway pull-up bar (5). 

1. Grab the bar with an overhand grip with your palms facing outward and slightly wider than shoulder-width apart.
2. Hang from the bar with your arms fully extended, engaging your core to keep your body straight.
3. Pull your body up by bringing your elbows down and back, with the goal of getting your chin above the bar.
4. Lower yourself back down in a controlled manner until your arms fully extend again.

Do Pull-Ups Build Muscle?

Yes, calisthenic pull-ups can be a great way to build muscle, as they target several muscle groups at once in a compound movement. The primary muscle that is worked during pull-ups is the latissimus dorsi, which will help give you the appearance of a wider back. Other muscles that are activated include the biceps, trapezius, rhomboids, and deltoids, and you’re likely to see strength and size improvements in these muscles as well. Your forearms get a good workout, which contributes to improved grip strength. Finally, your core will be heavily involved in order to control your body throughout this movement (6).

Can You Do Pull-Ups on a Door?

Yes, you can do pull-ups on a door, but careful consideration is required to ensure the safety of both you and the door. 

1. Make sure the door is solid, ideally made of wood or metal, and securely attached to the door frame.
2. Check that the door hinges can support your weight.
3. Wedge a towel or mat under the door to keep it in place.
4. Hang a towel over the top to cushion your hands.
5. Reach your hands over the door to grip it slightly wider than shoulder-width.
6. Raise your body by bringing your elbows down to your side until your chin is above the door.
7. Slowly lower yourself back to the starting position.
8. Repeat for 3 – 4 sets of 8 – 12 reps.

Can We Do Pull-Ups on a Wall?

If you install a pull-up bar on a wall, you can do pull-ups, but before you do, you will need to ensure that the pull-up bar can be fixed to the wall. This can be done by drilling into the studs behind a wall, but please be cautious because if you just drill into drywall, the pull-up bar will not be able to hold your weight and the wall will likely get destroyed.  If you have a wall near a pull-up bar, you can use it to help stabilize your body during isometric exercises and wall climbs. However, unless there is something overhead and shoulder-width, a wall will not be suitable for pull-ups. 

Read more: Upper Body Bodyweight Exercises: Unlock Your Strength with Calisthenics

How Many Calories Do Pull-Ups Burn?

Pull-ups can help you burn about ten calories per minute or about ten pull-ups, but this can vary slightly depending on your age, weight, and fitness level. Intensity also plays a part in how many calories you burn, and going from a vigorous to a moderate pace can reduce the number of calories burned during your workout by about half. Therefore, vigorously performing five sets of 10 pull-ups will burn about 50 calories (7). 

Pull-Ups for Abs

While pull-ups are primarily an upper-body exercise, they can be effective at engaging and strengthening the abdominal muscles when performing certain variations, like knee tucks and L-Sit Pull-Ups (8). 

L-Sit Pull-Ups

1. Use a sturdy pull-up bar that allows you to hang with your legs fully extended without touching the ground.
2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
3. While hanging from the bar, engage your core and lift your legs straight out in front of you until they are parallel to the ground, forming an “L” shape with your body.
4. With your legs held in the L-sit position, begin the pull-up by engaging your latissimus dorsi and pulling your elbows down to your sides, bringing your chin above the bar.
5. Slowly lower yourself back to the starting position, while maintaining the L-sit position throughout.

Pull-Up Alternative No Bar: Summary

We’ve explored several pull-up alternatives with no bar that can be done at home These can be great options for those looking to build upper body strength from the comfort of their home. We’ve covered exercises like resistance band pull downs, table bodyweight rows, towel rows, and rope climbing, all of which effectively target the same muscles as pull-ups, including the latissimus dorsi, trapezius, and biceps, and we’ve also talked about the benefits of using dumbbells for exercises like bent-over rows. Together, these options provide versatile and effective ways to achieve similar strength gains that you would expect from pull-ups without the need for a traditional pull-up bar.