PULLING EXERCISES 💪🏻. People often ask for alternative exercises for pull-ups or inverted rows because they don’t have the available equipment or (presently) the ability to perform more than a couple of reps. These aren’t one-to-one comparisons but some good alternative vertical and horizontal pull options if you’re struggling to figure out what to do!
Back training is admittedly much easier to do in a gym vs at home but that just means you need to be more intentional with adding in pulling exercises using what you have available to you.
The weather is getting nicer again so don’t forget to check out local parks for “equipment” 🌳! There are often bars that work well for pull-ups and inverted rows AND you get outdoor time. Win win.
🔹Pull-ups (band optional)
🔹Seated pull-up negatives
🔹Seated pull-ups
🔹Banded pull-downs (or single arm)
🔹Floor pull-ups
🔹Hollow body hold – assistance exercise
🔹Inverted rows
🔹Inverted rows with your brother or any other human
🔹Chest-supported rows
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If you do have the goal of improving your pull-ups/chin-ups but don’t have anywhere to perform them so you’re using alternative pulling exercises, add in some challenging anti-extension core training. Pull-ups are very challenging for your core. Hollow body holds are one of my favourites for this, which is why I snuck them in. If you happen to have a pull-up bar these are still worth incorporating from the floor, like shown, or hanging from the bar for some extra grip strength work. My legs are a little high but this is my current capacity (but it’s getting better all the time 🙂).
Get creative and make sure you’re not neglecting your pulling exercises! Your back will thank you 🙏
🎵Disclosure - BOSS
▶️For home and gym workout programs check out the 🔗 in my bio (katiecrewe.com)