Pull Up Training Without a Bar?

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Pull Up Training Without a Bar?

Post by kelly.nola on 3/7/2013, 4:03 pm

Hey all, My number one goal right now is to finally get a pull up. At the gym, I keep working on my negatives. Do you have suggestions for things I can do at home (where I don't have access to a pull-up bar) to help me achieve my goal?
Thanks!
Kelly

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Re: Pull Up Training Without a Bar?

Post by Colin on 3/7/2013, 4:21 pm

Hey Kelly,
a few options I can think of (but still require some equipment)

-Towel Rows https://www.youtube.com/watch?v=basCkYP5fPk
(try different angles and use slow tempos focusing on squeezing the back of your shoulder blades together)

If you have any dumbells (or other heavy objects), these movements will help translate to pull-ups as well:
-DB Rows
-DB Curls
-DB Reverse Curls
-DB Shoulder Press (with SLOW tempo lowering to shoulders)

try mixing it up on different days (maybe 3 days a week, and two different exercises on each of those days). It usually works best in a case like yours to build some volume. So maybe start at 2 sets of both exercises and build to 4 sets over time with 10-20 reps at a slow tempo each set. Make sure to have a minute or two rest between sets, and you should see some carry over towards your pull-up development.

Good luck!
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Re: Pull Up Training Without a Bar?

Post by Colin on 3/7/2013, 4:31 pm

Also, on another note:

Make sure you're adding weight to your negatives at the gym. Bodyweight negatives are a good start, but you need to add load once you're able to control the decent for 6+ seconds if you want to progress faster towards your first strict pull-up
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Re: Pull Up Training Without a Bar?

Post by kelly.nola on 3/7/2013, 6:40 pm

Thanks, Colin! What a fast response! I'll check out the YouTube link and give some of those exercises a go. You're right; I think I do need to start adding some weight to my negatives. Thanks, again!

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