6 Effective Pull Up Alternatives to Build Your Muscles!

Tripboba.com - Are you a fitness enthusiast? If you do, now it's time to do some more alternatives of pull up exercises!

Pull up exercise is perfect if you want to build your upper body strength. These exercises will require you to lift up your whole body.

If you are a fitness enthusiast, the pull-up alternatives should be added to your exercise routine. With numerous challenging variations, this exercise will improve your body strength, work out the overall strength, build an ideal posture, as well as reduce back pain.

Here are 6 pull up alternatives with the aims as well as the step-by-step guide that you can try. Scroll until the very end of this article!

Pull Up Alternatives

Pull-Up Alternatives to Build Your Muscle - Photo by Victor Freitas from Pexels

Exercises with pull up alternatives will work out your triceps, biceps, as well as the abdomen of your body. To get your body built, you’ll have to do several alternative exercises for at least 3 months. Here are some variations of pull up alternatives you can try.

1. Towel Row

This exercise aims to target back, triceps, and biceps. This pull-up requires a tower to start with. You can use a large towel for more challenge. This exercise is similar to the doorknob pull-ins. But, it requires more control of your body. Here is the tutorial.

Step 1. Begin the exercise by holding on each of the tips of your towel by your hands.

Step 2. Flex your back down at your knees and sit with your thighs. Make sure that your hips are parallel to the mat or floor.

Step 3. Make the elbows locked with your arm staying still throughout this exercise.

Step 4. Now, start pulling slowly upside by keeping your back attached.

Step 5. Make sure to keep your arms and shoulder blades together. This will result a proper workout for your muscles.

Step 6. Back to the starting point and make reps.

2. Bicep Plank

This exercise aims to strengthen your back, triceps, and biceps. You will find that this exercise is similar to a high plank. What makes it different is that you need to turn your hands with fingers on your knees. Here is the tutorial.

Step 1. Start with turning your hands with fingers on your knees

Step 2. Now, make sure to maintain the core tight and your back straight.

Step 3. Then, you will need to pull up your body forward until your hands are placed under the hips.

Step 4. Maintain the posture for seconds.

Step 5. Then, back to the starting point and make reps.

3. Table Bodyweight Row

This pull up alternative can be done using a table or desk. It's an easy one to do. Here is the tutorial.

Step 1. Begin the exercise by laying down with your back on the lower side and make your head facing below the table edge.

Step 2. You can grip on one of the table sides when your table is narrow. As an alternative, you can as well gripping on the table over your face.

Step 3. Keep your upper back attached and press on your shoulder blades together.

Step 4. Pull upwards so your chest meets the lower side of the table.

Step 5. Make your body lower for about a few inches to the floor and make reps.

Pull Up Alternatives with Barbells And Dumbbells

Pull-Up Alternatives with Dumbbells - Photo by Andrea Piacquadio from Pexels

Do you have no bar for pull-up exercising? Don't worry. You can still do these pull up alternatives with barbells and dumbbells.

4. Renegade Row

It is a pull-up alternative that will build your muscles in shape real quick. Here is the tutorial.

Step 1. Start by making a high plank posture.

Step 2. Hold a dumbbell each on your hands and then start the rep.

Step 3. Make the muscles at the core tight and brace yourself for the row.

Step 4. Pull the dumbbells slowly to your chest, but maintain your elbows keep on your body.

Step 5. Put down the dumbbell. Then, do the same on the other side.
Make repetitions until you finish it.

5. Barbell Row

This exercise aims to improve your body's energy as well as strength. Do the exercise slowly by making your muscles locked in a tense posture. Here is the tutorial.

Step 1. Firstly, place the barbell on the floor, right in front of you.

Step 2. Make a posture with your hips on a 90-degree angle.

Step 3. Maintain your knees soft, then try to grab the bar with the palms down grip.

Step 4. Ensure that your hands are shoulder-width apart from each other.

Step 5. After that, pull the bar up slowly towards your chest and bend the elbow, but still maintain your back positioned parallel to the floor.

Step 6. Now, put down your arms until they are straight.

Step 7. Make repetitions until you finish the set.

6. Dumbbell Lat Pulldown

This exercise is similar to doing an overhead press. Do some stretch to your shoulders, arms, and back before the pull-ups. Here is the tutorial.

Step 1. Start by holding a dumbbell each on your hands.

Step 2. Pull them slowly over your head with your hands facing forward. Make sure to keep the speed control.

Step 3. Pull down the dumbbell, but still maintain your back attached until reaching shoulder height.

Step 4. Pull them back upside in fast

Step 5. Make repetitions until you finish the set.

If you want to build your muscles in shape, you need to do various exercises at one time. So, what makes you wait? Do it now!