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Alternatives to Pull-Ups

One of the most common exercises for developing upper body strength is the pull-up. Since pull-ups require no equipment aside from a pull-up bar and use only body weight, they are extremely popular and effective. However, there are times when a pull-up bar is not accessible or you haven't developed the full strength needed for the exercise. The easiest way to get similar results is to break down the muscle groups employed by the pull-up and target each one individually.

  1. Lat Pull Downs

    • Use a lat pull-down machine if you have access to gym equipment. This will allow you to work all the major muscle groups involved with the pull-up, but at your own pace. You can increase the weight and number of reps until you equal your body weight and more. If you are new to exercise and weight training, be sure to seek assistance from a personal trainer.

    Bicep Curls

    • The bicep muscles are the main pulling muscles that allow you to curl and lift your body weight. The standard bicep curl is a great way to build strength. Try increasing the weight while simultaneously decreasing the reps throughout your workout for a greater effect.

    Dumbbell Row

    • The latissimus dorsi (the broadest muscle of the back) are another major muscle group affected by pull-ups. Try a dumbbell row to build strength in your back. You can also get the same results with a rowing machine.

    Core Excercises

    • Your core muscles are the secondary muscle group influenced by pull-ups and help stabilize your entire body. Do abdominal crunches and sit-ups to help strengthen your core.

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