Pull-ups are one of the best back exercises around. As a compound exercise that targets several of your most important back muscles, pull-ups are virtually unparalleled. While they don’t require much more than a horizontal bar, even that can be difficult to come by if you don’t have t...
except you do them with your feet on the floor. They’re a good gateway exercise to full pull-ups and chin-ups, as they work the same muscles while getting you used to using your body weight for resistance.
This lat pulldown alternative is ideal for home exercisers. All you need is something like a TRX suspension trainer, some gymnastic rings, or just a waist-high bar that’s strong enough to hold your bodyweight. This rowing exercise is easy on your lower back and engages your glutes and c...
Let’s take a look at the benefits of going 50 pull-ups every day, what could go wrong, and a better alternative. 1. You’ll Get Stronger at Pull-Ups If your goal is to be able to do50 or more consecutive pull-ups, doing them every day isthe best way to reach that goal. You...
Chin-ups fall somewhere in between, offering a slightly easier alternative to pull-ups while still providing a substantial challenge. Muscle Engagement Each exercise targets the muscles of the back and arms differently: Inverted Rows:Focus primarily on the middle back muscles (rhomboids and trapezius...
So, what are the best alternative exercises to strengthen these prime movers? Exercise 1: Scapular Pull-Ups (Lower Traps & Grip Strength) Well, first we’re going to start with scapular pull-ups. This exercise targets the lower traps, which is especially important for your pull-up strength....
Pull-downs performed on a machine are usually done as an easier alternative to traditional pull-ups for people who can’t complete a full bodyweight pull-up. For the most part, they still work the same muscle groups and build strength, so they are a solid stepping stone for beginners or...
Weighted Neutral-Grip Pull-Ups Instead of grabbing the bar with a pronated (overhand) grip, position your hands using parallel bars to be neutral (palms facing each other). This alters the stability and force production demands of the exercise due to the orientation of the grip, allowing for...
Band Assisted Pull-Ups The pull-up itself is an excellent lat pulldown alternative. It works the same muscles and the same movement pattern. But if you’re looking to substitute the lat pulldown, you’re likely after an exercise that you can do for high reps. ...
Pull-ups and chin-ups are two of the best bodyweight movements for back strength and width. Inan experiment done by the American Council of Exercise, pull-ups and chin-ups came out as the top two for lat activation. The chin-up offers a slightly better bicep activation due to the grip...