Pullups Without a Bar

Writer’s insights: -

I compiled this list, when a person had a query on the way he could do a pullup without a bar. I was very happy when I was done with the list, but the list was not in proper order. So, I have modified it further and compiled it in a meaningful and systematic order.

Introduction: -

Everybody needs to do a pullup, but not everybody can. And sometimes the people who want to do, don’t have the resources. Also, these exercises are not meant to replace the pullup, they will only add value if used.

I read numerous answers and will divide this problem broadly into three categories.

In the first category are the people, who don’t have a pullup bar. They also can’t fix a pullup bar on a doorway. These people can’t also use furniture and counter tops to do something even remotely close to the pullup. They live in rented apartments or places with poor construction.

In the second category are the people who want to train the pulling muscles of the body, these people may/may not have a pullup bar, but want to increase their pulling strength. They can buy a few things like dumbbells, kettlebells, bedsheets etc.

In the final category are the people, who want exercises that strengthen their back muscles. They want exercises that may not necessarily be pullups. Also, they can be people who want to add supplementary exercises to their routine. Like they might want to focus more on the lower back muscles or the trapezoid muscles, etc.

To satiate the needs of each individual, I strategically ordered this article. I will divide this list into three categories.

1. Ways to do pullups even without a bar

2. Exercises that use the pulling muscles

3. Exercises that train the back muscles

Pullups without a pullup bar.

Without any further ado, here are your options.

1. You can do pull-ups when you go outside. There are a lot of places outside, where you can do them, for example, on a tree branch, on a fence, a door frame, scaffolding, electrical pine lines, joists etc. You can also find playgrounds with monkey bars. The single best thing is to look, I am sure you will find something where you can do pullups from.

2. You can buy a suspension trainer or gymnastics rings, with it you can do a lot of exercises, The only drawback is, they have to be hung from a door, a ceiling, a tree or a stud. They are also the best option for people with wrist and shoulder problems. They are best addition to one’s arsenal of exercise equipment.

3. You can do Australian pull-ups. You can do them on a chest or waist height bar. But they can very well be done underneath a table, or in between two chairs. They are the best alternative according to me. They are also an amazing prerequisite to the classic pullup. They are also quite progressive in nature. You will need to spend a good chunk of your time to learn the one arm variations.

Then we look into the exercises that use the pulling muscles.

1. The best raw alternative to train the pulling are single arm doorway rows. They are the easiest and most effective exercise. They are a cornerstone in my workout routine. I don’t have a pullup bar myself, so this is the way I go. I do vertical pulls/rows from the frame of my door. I do them single-handed. Then to increase difficulty I do with less fingers. Currently I am working towards single finger vertical pulls. All the reps should be done in a slow and tense manner. I do them as if I am squeezing my back muscles very tightly. It is also meditative.

2. You can try doing pull-ups on the floor. Lie on your stomach with a bed sheet under your body. Now extend and place your arms outside, grabbing the floor. Then squeeze your back muscles and pull yourself.

I have tried this, but it doesn't work for me. You can find one video link below.

3. Resistance bands! You can easily do a lot of rows, lat pull downs, straight arm lat pull downs etc. The sky is the limit. And the bands can also be of varying resistance. The band can also be used as a prehab after an injury. They can be used to isolate a muscle group; they can be used to reduce strength imbalance. They also will be helpful to progress faster by reducing the intensity of the exercise.

4. You can do rows from the things lying in your house. You can fill a bag with books and lift it. You can do deadlift, bicep curls, rows, etc. You can use it to add weight to isometric exercises like planks, wall sits and bridges. But this is only a short-term solution.

5. You can buy weights, something like a barbell or dumbbell or a kettlebell. They are not the cheapest but will most probably outlive you. You can also target your lower body better with weighted exercises. There are already a million studies showing the benefits of weight training.

6. Bed sheet deadlift, you just step on a bed sheet and pull it towards you isometrically, like you are doing a deadlift. You will need to tweak your form a bit but you will soon be able to feel them in your back muscles and glutes. It is the best overcoming isometric exercise in general. Hold the contraction for a few seconds and then leave it. Give your maximum effort and your nervous system will fry up. Just make sure that the bedsheet doesn’t tear.

7. You can also do Victorian raise and Victorian tuck using two chairs or by using gymnastics rings. They are also useful to gain straight arm pulling strength. You can find a video of that in “Calisthenic Movement” YouTube channel.

 Lastly, we look into the exercises that strengthen the back muscles.

1. Ab wheel/ ring rollouts are also an amazing torso builder exercise. They target the whole back and abs isometrically. They are not an easy exercise; they require quite some time just to master one repetition. But the benefits of doing them, outweigh the time taken to master them. Currently, I can't do a lot of these, my core generally gives out before my back.

2. Handstands and arm balance are the best upper back strengthening exercises.  They work the back muscles as stabilizers, the activation is not substantial to gain muscles but enough to gain significant strength.

3. You can do dragon flag exercise. They were first performed by Bruce Lee. I have added a link to its execution below. They work the lats and the abs a lot. It is myth that they work only the core, do them and you will find out the back takes the lion’s share of the work.

4. You can do reverse push-ups. They don't work the lats but they do work the middle back. They require a few tries to feel the muscles working. I have added their form and execution in the pictures below.

5. You can also do spider push-ups; they are primarily a pushing exercise but they use the back muscles more than any of the other variation of the push-up. They work the hips and obliques to a higher degree.

6. For lower back and traps you can do straight bridges and back bridges. They should be a primary movement in any routine. They work on the flexibility, mobility of shoulders and preconditioning for handstands. They also relax the anterior muscles of the body. To increase intensity, do them with one arm and one leg. I do them on my bridge day and not on my pull-up day.

7. You can do snow angels exercise; it is more of a lower back exercise. They are more variations like hyperextension, reverse hyperextension, bow hold, camel hold etc. They are all similar, they are a safe way to train the erector spinae muscle.

8. Dips are not an alternative, but an addition to any fitness routine. They focus on all the muscles of the torso. They work the lats to a good degree too.

9. Seal push-ups are also an option. It is a modification of push-up but works the lower and middle back to a higher degree. One tip to keep in mind, is to pull the body upwards, and not push it. The latter will work your triceps to failure. You can find a video of the execution on YouTube.

To sum it up, there is no alternative to the classic pullup. You need to do one to get better at it. At the end of the day, invest in a good pull-up bar, it will be worth a million. The pain, the moments of joy and the mental resilience will be something that you will cherish for your lifetime.

That is all I have got for now. This list is the only list on the internet that has these many options and variety. You shouldn’t be disheartened at not being able to do pull-ups. Something is always better than nothing. Keep going! The higher frequency will create a pull bar for you, just be patient.

You can reply to me in the email given below. I will be more than happy to hear your tips, techniques and ideas.

-Ishan Mudgal

-mudgal0019@gmail.com

Exercise List: -

1. Australian Pullups (https://www.youtube.com/watch?v=21z3_46zBfY)

2. Doorway Rows (https://www.youtube.com/watch?v=gmKwx25ynYc)

3. Floor Pullups (https://www.youtube.com/watch?v=mjnseqLiVXM&t=72s)

4. Bedsheet Deadlift (https://www.youtube.com/watch?v=zWDbcH6sUUw)

5. Victorian Raise (https://www.youtube.com/watch?v=7ysg3-yKezw&t=18s)

6. Ab Wheel Rollout (https://www.youtube.com/watch?v=uYBOBBv9GzY)

7. Handstand/Handstand Push ups (https://www.youtube.com/watch?v=h0HjqYRlXYg)

8. Dragon flag (https://www.youtube.com/watch?v=pvz7k5gO-DE)

9. Reverse Push up (https://www.youtube.com/watch?v=mjnseqLiVXM&t=1s)

10. Spider Push up (https://www.youtube.com/watch?v=cOTYUt2v--0)

11. Straight Bridge (https://www.youtube.com/watch?v=gy92S8CWycs)

12. Snow Angels (https://www.youtube.com/watch?v=mjnseqLiVXM&t=152s)

13. Dips (https://www.youtube.com/watch?v=2z8JmcrW-As)

14. Seal Push ups (https://www.youtube.com/watch?v=TLAWwcRZHbQ)

15. Create your pullup station (https://www.youtube.com/watch?v=ZmnNTBS_5tg)

16. Gecko Bridge