Overhead dumbbell press is a great way to build pull-up strength with minimal equipment. 4. Back Bridge Push-Ups This push-up variation is a fantastic bodyweight exercise that will give your glutes and hamstrings a workout in addition tobuilding your upper back musclesand erector spinae. Imag...
Alternative Exercises for Bent-arm dumbbell pull-over Bent-arm barbell pull-over Muscle Targeted:Lats Equipment Type:Barbell 8 Average Wide-Grip Decline Barbell Pullover Muscle Targeted:Chest Equipment Type:Barbell 7.3 Average
Before you start the movement, place the dumbbell standing up on either end of the bench so that when you lie down you can easily grab it with both hands. Lie perpendicular on a flat bench so that only your upper back is on the bench and your feet are planted on the floor while maki...
If you want to involve — and load — your body weight without being fully suspended in the air, the inverted row is a fantastic alternative. Many of the elements that define the weighted pull-up are still present here, including core stability, loadability, and compound stimulation. The inve...
This pull-up alternative is a tricky exercise that works not just your lats but your legs, core, and shoulders too. It’s a true full-body exercise. Go light with this exercise at first – it’s MUCH more challenging than it looks!
Backpack:This inexpensive, homemade alternative is very close to using a weighted vest. Simply add some weight in a sturdy bag and put it on. The biggest drawback is theunknown variable for weight capacity, as going too heavy is asking for the fabric or straps to tear down, which could ...
Themuscle-upis a far more advanced alternative to the kipping pull-up. It involves a lifter performing a kipping pull-up to a bar or set of gymnastic rings and go into a dip before cycling through another repetition. This offers many of the same benefits as the butterfly kipping pull-up...
Lat Pulldown Alternative Exercises (Upper Back) Dumbbell Rows – (utility bench + dumbbells or kettlebells) Bent-Over Barbell Rows – (barbell + weights) Landmine T-bar Rows – (beater bar + landmine + landmine handles) Barbell Bent-Arm Pullovers – (bench + EZ bar + weights) Is lat ...
Negatives are an easy alternative if you can’t complete a full rep – simply jump up, grab the bar, and lower yourself to the starting position. This type of eccentric loading will eventually build enough strength to nail the real thing ...
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