Did you know that it is possible to do chin-ups without a barbell ? Indeed, if you are stuck at home or if you are for the first time on a playground that has no high bar, you will still be able to train.
Pull-ups, it is true, are particularly effective exercises for shaping the pecs, back and bodyweight biceps. However, the place where you work out may not have a pull-up bar.
Good news, there are a few alternatives that will allow you to do pull-ups without a bar. You will thus be able to continue working your strength with everyday objects, without losing what you have learned. We deliver all the solutions to you through our article.
Pull-ups, what are they?
As a reminder, pull-ups are exercises that consist of using body weight to develop different muscle groups (back, arms, pecs, etc.). They are part of the difficult bodybuilding exercises, which require a certain level. Nevertheless, it is one of the most effective movements to work your muscles to achieve that much sought-after athletic figure.
The goal of the movement is simple: pull yourself up to the level of a fixed bar. To vary the pleasures, there are alternatives to classic traction. In this case, the hand grip can raise the level of difficulty, whether you opt for an overhand, underhand or hammer grip. At the same time, adding weights and not just bodyweight work is also a great way to gain muscle mass.
If you don't have a pull-up bar at your workout location, don't panic. Today, there are different alternatives of pull-ups without a bar, which will still allow you to have access to this exercise that is very popular with sports lovers.
To find out more: Which muscles are used by pull-ups?
What muscles are worked with pull-ups without a bar?
With or without a bar, the muscles targeted when doing pull-ups are the same. Although each exercise contains certain specificities, the alternatives that exist allow you to develop the same muscle groups as those worked during the pull-ups on the horizontal bar. In this case, here are the muscles used when you do pull-ups:
- the latissimus dorsi muscle;
- trapezius and rhomboids (at the level of the upper back) ;
- the biceps, triceps and forearms;
- the abs.
You will have understood that pull-ups sculpt all of the upper body muscles down to the smallest detail. The arms as well as the shoulders are also part of the muscles of your anatomy that are solicited. Indeed, they are the ones that directly support the weight of your body.
Performing pull-ups regularly will increase your upper body in size, as well as in strength and endurance.
A complete article: 5 best techniques to improve muscular endurance
Performing the pull-up movement without a barbell correctly
Whether we're talking about pull-ups with a fixed bar or pull-ups without a bar, the rules are the same when it's about doing the movement correctly so you don't hurt yourself In this case, to be successful in doing pull-ups, it is essential to focus on your back muscles and strength of your grip simultaneously. Otherwise, you will use your biceps and triceps more to the detriment of your back muscles and your grip strength.
In addition, having a strong core and a sheathed body that respects the alignment of the neck, shoulders, back and legs is essential. It is necessary to achieve a controlled traction and avoid at all costs to make pendulum movements.
Also, don't hesitate to read: Goal 50 pull-ups: how to progress?
Doing pull-ups without a bar, possible alternatives
To do pull-ups without a bar, different alternatives are available to you. All you need is fairly basic equipment and a little space to perform the different movements. The vast majority of barless pull-ups can be done at home, allowing you to adapt your workout without having to lighten it up.
Table bodyweight row
The table bodyweight row is a great alternative to the pull-up bar. Classically performed with a bar on a rack, the fact remains that if you have a table at home, it can easily be reproduced during your workouts at home.
Indeed, to perform the table bodyweight row, you only need one element: a solid table that is not wobbly . For the rest, you then just have to lie on your back under the table. Make sure you have a good grip with your hands and that they are not wet.
Then squeeze your shoulder blades together, engage your shoulders, and pull yourself up until your chest touches the underside of the table, and your chin is level. Control your descent, then repeat the movement as many times as necessary.
For as much information as possible: Supinated or pronated traction: how to choose?
Towel row
To perform this other pull-up exercise without a bar, you will need kitchen towels or bath towels. Also try to find a strong post or pillar to support you. The towel row is an exercise that greatly strengthens the back muscles.
Start by wrapping your serve (or dish towel) around the post. Grab each end firmly with your hands. Then place your feet close to the post, the same width as your pelvis. Get into a comfortable position then lean back, keeping your whole body tight.
Then pull yourself towards the post with the strength of your arms and your back. Keep your body straight, and perform the movement slowly to avoid rocking. The shoulder blades should stay close together as much as possible. Your hands should touch your chest.Then come back down slowly and repeat the movement as many times as necessary to complete your series
Also, read also: 5 steps to learn how to do pull-ups
Towel pull-up
The towel pull-up is a more advanced version of the towel row. It is also one of the most effective bodyweight alternatives to barless pull-ups. To perform this exercise, you will need one of the doors in your house. Make sure to choose the strongest and the one that closes properly.
Again, bring two towels or two tea towels. Position half of each of the towels at the very top of the door and close it. Place them about the width of your shoulders. Of course, it is possible to modify the space between the towels in order to vary the level of movement.
Grab both towels firmly with your hands and bend your knees so your feet are off the floor. Pull yourself up with the strength of your arms and back muscles until your eyes are level with the top of the door. Come back down slowly, controlling the movement before continuing with the new pull.
Kneiling resistance lat band pulldown
Rubber bands are also perfect for doing pull-ups without a bar. They make you work in resistance, allow you to exceed your limits and progress on your pull-ups.
To perform this move, start by tying both ends of the rubber band to the top of a door. Kneel down, grab the rubber band and keep your hands above your head. The elastic should be taut and your palms should face the door.
Then fire by bringing your hands to your shoulders. Your arms should form a kind of right angle on each side of your body. Then return to the starting position by controlling the movement and without being surprised by the return of the elastic. To spice up this exercise, you can opt for different resistances for each workout.
An article on the subject: 6 steps to know how to do pull-ups with a rubber band
Door band pulldown
The door band pulldown is an alternative to the kneiling resistance lat band pulldown. As you will have understood, you will also need a rubber band. Then find a solid, open door. Install your elastic by placing it on the top of your door. The ends should hang down either side of the door.
Kneel in front of your door then grab both sides of the rubber band. Bring it back towards your chest, keeping your elbows close to you. Then return to the initial position while controlling the ascent. Note that the higher the elastic, the more difficult it will be to bring it back towards you.
The perfect accessory to complete your barless pull-ups
The solutions we have discussed are perfect for doing pull-ups without a bar. Thanks to them, you will be able to continue your training and continue your mass gain without losing your level.
However, to go even further in your progress, you can increase your training volume by adding more sets or more repetitions, for example Then, to gain more strength and muscle mass, another option is to perform exercises that require arm and back strength lifting with our 50 kg military weighted vest. It's a great way to add resistance to your workouts to grow in size faster.
Our jacket adapts to all body types and can be put on like a simple T-shirt. As for the added difficulty, you can modulate the resistance up to 50kg. Very comfortable, you can use it for all your workouts, indoors, outdoors or at home!
In summary: pull-ups without a bar
The exercises offered are the best alternatives for working on your pull-ups if you don't have a fixed bar. They will allow you to strengthen your muscles, improve your power grip and will make you work on lifting your body weight.
As for the rest, there is no secret: the key is to practice often. Only a constant and regular effort will allow you to achieve the physique you covet. Finally, to progress even faster, bet on our military weighted vest with a load of 50 kg to bring your barless pull-ups to a upper level!
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