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This will limit your range of motion and push your lats harder. If you’re a seasoned gym rat, you can make your pull-ups more challenging by placing your hands farther apart or closer together.

Your hands should be as close to shoulder-width as you can get them. It should be an overhead grip, meaning your palms should be facing away from your body. Reach above your head and grab onto the bar with both hands.

Approach the pull-up bar and stand underneath it.

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To get the full benefits out of your pull-ups, follow these steps: It’s a fairly straightforward exercise but also very easy to do incorrectly.

Before we get into all the variations, it’ll be helpful to review the correct form and procedure of traditional pull-ups.

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( Note: You can download the Fitplan App for free on Google Play!) Just make sure it’s sturdy enough to hold your body weight and high enough for you to get into a dead hang without your feet touching the floor.ĭoors, tree branches, and fences are all possible options if you can’t find a horizontal pull-up bar around. There are even a few ways to do regular pull-ups without the bar.Īnything you can hold onto with both hands in an overhand grip could be suitable for ad hoc pull-ups. Great news for anyone who doesn’t have time to hit the gym or wants to get in some quick exercise at their desk during a break at work: it’s possible to target all the muscles we just mentioned without a pull-up bar. Helpful Hint: Give your entire posterior chain a workout with our Kettlebell Power Fitplan!Ĭan You Do Pull-Ups Without a Pull-Up Bar? Building strength in the thoracic erector spinae will help avoid injury and build better posture. The thoracic section of these muscles is the longest section of the spine, connecting the cervical section in your neck and the lumbar section in the lower back. There are muscles called the erector spinae that run along the length of your spine and help it move. Since it also stabilizes the shoulder joint, the infraspinatus will help reduce pain and prevent injury in key upper body joints if you strengthen it. It’s involved in the movement of the humerus bone, which stretches from the shoulder to the elbow beneath your biceps. In addition to various stabilizer muscles, lat workouts generally also activate the long head of your triceps and your deltoid muscles.Īlthough smaller than your traps and lats, the infraspinatus muscle is a crucial part of the four muscles in your rotator cuff. It also helps with the movement of the lumbar spine, which the lower section of the spine just above the tailbone. The largest muscle in your upper body, the latissimus dorsi aids shoulder movements and pulls the trunk upward when your arms are raised above your head. The upper part of the trapezius supports arm weight while the middle and lower sections are primarily responsible for moving the shoulder blade. It helps support the scapula, also known as the shoulder blade. Your traps are located on the back of your neck and they extend out to the shoulders. Here are the main muscles worked by pull-ups: Once you understand which specific muscles pull-ups activate you’ll be able to pick the best alternative exercises to work the same targets. An international study completed in 2009 found that for every 11-pound decrease in grip strength, participants faced a 17% higher risk of dying from heart disease and a 16% higher risk of dying from any cause. We also use grip in everyday life for a multitude of tasks. Pull-ups also build grip strength that will help in other exercises like bench presses and flipping tires. If you’re looking for a broad, chiseled back, pull-ups are essential. Pull-ups are a great compound exercise that builds important functional strength in your upper body and one of the best back workouts you can get. People have good reasons for wanting to increase their pull-up count.

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( Note: Want our elite trainers to help you tone and strengthen your back? Start your Fitplan free trial today!) Read on for the 5 best pull-up alternatives that you can do at home without a horizontal bar. Not only can you use these when you don’t have a horizontal bar available, but you can also use them to build up the strength you need to get to that first pull-up or up your pull-up count if you plateau. Luckily, there are plenty of great pull-up alternatives that have similar activation levels for the muscle groups involved in the traditional version of the exercise. While they don’t require much more than a horizontal bar, even that can be difficult to come by if you don’t have time for the gym. As a compound exercise that targets several of your most important back muscles, pull-ups are virtually unparalleled. Pull-ups are one of the best back exercises around.

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