How To Do Pull Ups Without A Bar (4 Quick Steps!)

If you’re a true blooded fitness enthusiast, you might have already asked yourself this question: How to do pull ups without a bar? We all know that pull ups are everyone’s classic favorite workout to do at the gym.

As a matter of fact, a lot of professional bodybuilders would immediately hit the bars at the gym to get their muscles a good warmup exercise.

For one, it focuses on a number of muscles at the same time, and it’s relatively important for neutralizing all the pushing movements we do on our daily basis.

The only problem is that it’s different from the other usual bodyweight progressions. In other words, you need an equipment where you can hang from to do the exercise.

However, this makes it a concern for fitness enthusiasts who don’t own any equipment. And there are times where going outside to hit the gym or playground is impossible due to rain. Check out this article to help you out!

Why Do Pull Ups?

why do pull ups

Like what we’ve established not too long ago, pull ups is an excellent way where you can give your body a good exercise. Not only are you making multiple muscles get a good workout, but at the same time, you’re healthily increasing your heart rate.

One of the reasons why professionals are including pull ups in their daily regime. Do you see why you really need to figure out how to do pull ups without a bar?

Naturally, since we’re talking about pushing ourselves to the limit in order to achieve great potential your physique, it’s safe to assume that pull ups aren't exactly the easiest workout to perform.

As a matter of fact, it’s far from that. This type of exercise goes into the “difficult” category. But this doesn’t mean you should chicken out and not do it altogether.

During your first try, especially if you haven’t been active in the past couple of months, there’s a huge chance that your body would give up halfway. However, there’s a way for you to overcome the huddles.

You can start doing easier moves, and initially dump the iconic exercise first. Your chosen exercise should ideally target the same muscle groups. Meaning, I’m referring to your lats, deltoids, and rhomboids.

After you’ve continuously followed the training, you’ll be able to take on a full pull up after a few months or weeks. It isn’t just pull ups though, there are others like the chin up as well.

Don’t stick to only one exercise, variations are important to achieve an overall perfect physique. Going for multi-join, compound movement exercises give you an edge in the fitness game. By the way, you can always wear crossfit gloves or knee brace for safety measures.

Alternative Exercise: Table Bodyweight Rows

This is often called as the bodyweight row. However, it’s known for a number of things as well. For instance, this can be called as the reverse row or even Australian pull up.

It hits the same muscle group, so your biceps, upper back, and the lats are being targeted. In a perfect scenario, you would need a low bar for this one.

The height should just be around the hip or probably even lower. The good news about it is that there are a number of variations to do it at home. Right now, we’re going discuss one of them.

Step#1 Grab All Of The Necessary Items

Interestingly, there are a number of ways wherein you can do this. Most people would recommend you to get two chairs and one broomstick to give your place the needed par setup.

On the other hand, the height of the chairs and broomstick must be perfectly on point. If not, it’s going to cause a problem in your workout or even in the muscle development. If you believe you have the right tools for it, then go ahead.

If you don’t, you can always go for the next alternative. Use a table/chair for this method. In this way, more people will be able to do this alternative.

Step #2 Do An Underhand Grip

do underhand grip

Once you have settled with the first step, we then proceed to a more complex step. Before starting with anything else, please make sure that you have chosen a sturdy table and chair for this workout.

Accidents may happen if you aren’t too careful with your setting.
After you have double checked the durability of your table and char, go ahead and clutch the edge of the table. Make sure you’ve firmly held the edge with an underhand grip.

Step #3. Leverage Your Body

Next step is to firmly place your feet on the chair. One thing you really need to be careful of is that to keep your balance in place. Make sure you’re leveraging your body appropriately to maintain posture.

On the contrary, if you have the perfect height for the table, this may not be necessary. You can also grab the table on the other end. The legs are located under the table, so you can hold onto the edge with the use of an overhand grip.

Step#4 Proper Positioning

The last thing you should note is that it’s the same with a normal bodyweight row. That means your body should be in a rigid straight line at all time.

Be mindful of your elbows as they are often forgotten, lock them out at the bottom. After which, do your best to make them into contact with your chest. If this doesn’t work the first time around, then adjust your feet positioning. Lastly, repeat the entire process.

Wrapping It Up

We’ve finally talked about how to do pull ups without a bar. As you can see, there’s always a different exercise wherein you can incorporate your creativity for the love of fitness.

If you’ve enjoyed reading this article, make sure to share the love with your friends and family. Also, don’t forget to comment down below if you have any questions!


I'm Dent: mom, wife and household CEO living in the Santiago de Cali. I'm absolutely in love with fitness blogs and I created to all of you to be the best they can be. After all, it's never too late to be your best you!

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