How to Do Pull-Ups Without a Bar
In our ongoing series of improvised home workout equipment today, we’ll talk about how to do pull-ups or inverted rows at home. If you are accustomed to doing chin-ups on the bar or using cable machines such as pulling the top, this is difficult to recreate with home equipment. But you have several options.
Don’t give up on the bar opportunity
We’ll move on to the non-bar options in a minute, but first, are you sure you can’t install a pull-up bar? There are three main types:
- Rods that can be installed at the top of the door frame using self-tapping screws. It is very safe, but you must be prepared and able to punch holes in the door frame.
- Beams that stretch over the inside of the door frame like a bar for a shower curtain. Pay attention to the maximum weight on them and be sure to install them correctly so that they do not slip.
- Rods that wedge into the door frame. They are easy to install and require no screw holes, but may not fit all types of doors (eg corner doors).
These barbells may not be as reliable as the ones you are used to in the gym, so if you are not very sure about the correct setup, strict pull-ups are likely to be safer than bent over exercises where you swing your body on each rep. … …
Find the fence
If you can manage to find a tall, smooth fence, you can do pull-ups by grasping the top with your hands and pulling your body up. Your knees and hips will slide over the fence, so watch out for debris. Your elbows will also be pressed against the fence, making the movement a little like a curl. It’s a weird option, but if you find the right setting, you’ll be golden.
I’ve seen people suggest pulling up this way on an open door, but the problem with this setting is that you’re putting a lot of stress on the hinges. If you try this – which you probably shouldn’t – at least remember to place a book or similar object under the unsupported side of the door.
Use rings or straps
My kids have a play set in their backyard, and one day I remembered that it came with a pair of rings that you could hang in place of a swing. I dug them out and suddenly I had a place to pull up. Ring pull-ups are a little different from bar pull-ups or pull-ups, but they are quite close. You can also easily loop around them by doing pull-ups with tape.
If you have something tall, the height and shape don’t fit your hands – like a play set with a wooden beam at the top – you can still pull yourself up by tossing the ring over the strap over the top. Or use a long, thin towel – towel pull-ups are a major issue for your grip strength, but if you have strong arms, they can help you.
Lastly, don’t forget that the suspension machine can work for pull-ups if you shorten the handles enough (or if you perform them from a kneeling or seated starting position).
Do inverted rows
Inverted rods are analogous to pull-ups. You place yourself under a bar, which can be at waist level, and place your feet on the ground in front of you, keeping your body straight as if you were in a plank position. Then pull your chest up to the bar.
Anything suitable for pull-ups can also work for inverted rows; you are simply bringing your setup closer to the ground. For example, a handrail would work. My favorite indoor option is using a table: justcrawl under the table and pull yourself up using the edge . As always, make sure what you are using is strong enough to support you.
Beware of tree branches
Yes, you can pull up on a tree branch. But often, a branch that’s thin enough for you to hold onto may also be too weak to support your weight. And if you’re not careful, you may end up grabbing onto a dead branch. (And dead branches can suddenly break.)
If you find the perfect branch, enjoy – carefully .