5 Pull-up Alternatives (How to Do Pull-ups Without a Bar)

So you want to do a pull-up but don’t have a bar?

Or maybe you just don’t quite have the strength yet to hoist yourself up?

Either way, no problem!

We’ve been teaching people how to do pull-up alternatives in our Online Coaching Program, with “no-bar pull-ups”. Today, we’ll show you all these tried and trusted workarounds.

We help people get their first pull-up, and we’re really good at it. Learn more:

Here’s what we’ll cover:

Let’s get started!

How to Do Pull-ups Without a Bar (5 Pull-up Alternatives)

The video above comes from Nerd Fitness Prime, as part of the Chin-up Challenge we are currently hosting.

Coach Jim walks you through 5 different levels of pull-up alternatives, depending on your experience level and what items you may have lying around the house.

Pull-up Alternative #1: Doorway Rows

Our first alternative is to simply use your doorway for bodyweight rows. 

To perform a doorway row:

Stand in front of your doorway and grab both sides.
Place your feet a little closer to the doorway, so you’re leaning back.
Sit back so you put weight on your arms.
Pull yourself forward.

That’s it. The more you lean back, the tougher this will be.

To start, you can also just hang back to start…

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