10 Pull-up Exercises That Are Easier Than Pull-Ups
The path from zero to one pull-up is long, difficult and can sometimes seem insurmountable. And once you get there, the victory is fleeting: every set you try contains one measly rep. Whether you’re on a journey or have just completed one, you’ll need ways to bring this epic exercise down to earth.
The following is a list of exercises that are easier than a strict pull-up, but that work the same muscles. Pick something that feels challenging but doable, and you’ll get even closer to your goal of performing full reps. These simpler exercises are sometimes called pull-up regressions. (Exercises that are more difficult than pull-ups will be progressive.)
I’ve ranked them roughly from easiest to hardest, but feel free to move around the list depending on what feels best to you.
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Pull-ups using a machine like the Gravitron (above), which removes as much weight as you need. The more weight you put into the stack, the lighter they become (opposite of how most machines work).
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Lat row , another exercise machine. It’s the same movement as a pull-up, but you’re seated, so it’s more about your arms and less about your core and everything else. You can also adjust their weight.
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Inverted rows are an exercise that can be performed on a lower bar. Set the Smith machine bar to any height, or do it on gymnastics rings (“ring rows”) or a suspension machine .
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Additional pull-ups with an expander . You want to hang one of those big bands on the bar so you can put one foot or knee on it, and then the band will help you get momentum when doing a pull-up.
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Box pull-ups are easy to do if you have a bar in the doorway: simply place a chair in the doorway and place one foot on it while you do the pull-ups. Push your foot as much as necessary. At the gym, instead of a cafeteria chair, you can use a box , a bench, or anything else that seems appropriate (and safe).
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Negative reps build strength quickly. Jump or lift yourself to the top of the pull-up position and then slowly lower back down.
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The bent arm hang involves hanging from the bar in the top position without trying to move up and down. They use the same muscles, and you can measure progress by how long you can hang.
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Scapula pull-ups (top) work at the bottom of the pull-up. Start with a hang, and then imagine that you are using straight arms to push a barbell towards your waist. This activates the muscles of the back and shoulders. (The “scap” in the name refers to the scapula, the large shoulder blade on the back.)
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Pull-ups and neutral- grip chin-ups are just variations of the grip: when doing a chin-up, your palms are facing toward you rather than away from you. They allow more of the small muscles in the forearms to be involved, so they are a little lighter.
As you become a pull-up master, don’t forget that you can use these same exercises, especially assisted pull-ups, to practice more advanced movements like one-arm pull-ups, finger-only pull-ups, or any other pull-up of your dreams.