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No Pull-Up Bar? No Problem: ‘3’ Great Alternatives

No Pull-Up Bar? No Problem: ‘3’ Great Alternatives

Posted by David Nickum Uncategorized, Exercise, Fitness programs, Personal Training

The pull-up is a popular military drill exercise that is usually included in every top workout program. The exercise involves hanging from a bar with the palms facing away from the body and the body fully extended. You then pull yourself up using your upper body strength until your chin is above the bar.

There are numerous benefits of this upper body strength training exercise, including strengthening the back muscles, strengthening the shoulders and arm muscles, improving grip strength, and enhancing overall fitness. Some people consider pull-ups as an advanced exercise. However, anyone can attempt a pull-up, and you don’t even need a bar to do this exercise.

Here are some easy alternatives to a pull-up bar to help you do the exercise at home:

Use Your Doorway

This is one of the simplest ways to do a pull-up and is perfect for people who don’t have the strength to hoist their entire bodies up yet. To perform this exercise, you need to stand in front of a doorway and grab both sides of the door frame with your hands. Place your feet close to the doorway and slowly lean back using your hands as an anchor on the door frame.

As you lean, you’ll place weight on your arms. Using your arms, pull yourself forward again to the starting position. Repeat as many times as you can until you start feeling like you won’t be able to pull yourself back anymore.

The further back you lean, the tougher it will be to pull yourself back, so make sure you have plenty of room and something soft to land on in case you don’t have the strength to pull yourself back.

The Towel and Doorway Method

This method also uses a doorway, but it is more comfortable because you don’t have to use your hands to hold on to the door frame, which can hurt a little. Take a long towel and wrap it around the doorknob on the opposite side of where you are standing. Close the door while keeping the ends of the towel on your side so that it is secured in place. Make sure the door doesn’t open on the side you are standing to avoid accidentally opening it and sending you tumbling. Hold on to the towel and lean back and pull up using the same technique as the simple doorway method.  

Woman exercising on a pull-up bar outdoors

Inverted Pull-Ups Using Chairs and A Broomstick

The inverted pull-up method requires two sturdy chairs and a quality broomstick or mop. Set up the chairs next to each other with a couple of feet of space between them. Place the handle of the mop or broomstick on the seats of both chairs to create a makeshift bar. Lie down beneath the stick and pull yourself up from the floor and back using the broomstick. Make sure you are lying on a soft surface such as a yoga mat for safety in case the stick breaks or you lose your grip and fall back.  

Reach Your Fitness Goals with In-Home Personal Trainers:

Before you start any in-home workouts or exercises, make sure you consult an expert in home personal trainer Arlington personal trainer for professional advice and guidance.

On The Go Fitness Pro offers the services of Personal trainer Alexandria VA and Arlington, VA. Our exercise coaches and online fitness trainers design exercise regimens according to each client’s body type and health and fitness needs.

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About David Nickum

David S. Nickum is an inspirational fitness professional with over 10 years in the health and wellness industry. What he brings to any workout program is a deep understanding of anatomy, nutrition, and exercise physiology. His programs are unique, innovative, educational, and customized to get the job done quickly. He is a cutting edge professional who builds a program that fits your individualized goals. Starting out in the field of automotive technology industry, David had a lot of problems with pain in the lower back. This led him to the world of health and wellness. David was tired of getting prescribed pills to address his problems and he knew that physical therapy would only be a short-term fix, so he decided to learn about the human body to fix the problem on his own. Being a musician has helped David to also apply an artistic approach to health and wellness. He always told me; “exercise is an art just as much as a science”, he was right, every human is different and needs an artistic touch to get the most out of a workout. Throughout his career, David has developed a deep understanding about the human body. He started out only knowing the basics. Seven years later he has become a leader in the field of fitness, he designed his own style of training which works on posture, metabolism, pain management, and performance. After working with David my life has never been better, the pain in my body is gone for the first time in 10 years. After only 6 months of training I feel like a new person. I feel and look the best I have in years. He gave me the education and the tools I needed to prevent failure in the future. He gave me a new lease on life and I am thankful for that everyday.

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