How to Substitute for a Pullup Bar

Resistance bands can serve as a replacement for a pull up bar.

Performing a pull-up is a test of strength. It is hard for a person to be able to lift his body weight against gravity using only his upper body muscles. The best way to get better at anything is to practice, and its no different with pull ups. Since not everyone has access to a pull-up bar or is able to perform a pull-up, a good substitute for a pull-up bar is a resistance band. Resistance bands can be used anywhere and can help a person build up pull up strength without the use of an actual pull-up bar.

Things You'll Need

• Resistance Band

Instructions

1. Purchase a resistance band from a local sporting goods store if you do not already have one.

2. Wrap the resistance band around the foot of a bed, chair, or other heavy object. Some resistance bands come with special door anchor attachments that all for attachment to a door. These work as replacements for a pull-up bar. Whichever option you use for attaching the band, make sure its sturdy enough that you can exert force against it without it slipping and moving.

3. Perform a pull-back rather than a pull-up while seated. Do this while seated on the floor, back straight, legs slightly bent out in front of you, with your feet on the floor for stability. Holding the resistance band handles in either hand, pull back the resistance band and flex your back muscles as you pull your shoulder blades together. Pull-backs and pull-downs can both be performed with the use of a resistance band and work the same muscles as a pull-up would. The main muscle used in those moves is the latissimus dorsi. Other muscles used are the brachialis, brachioradialis, teres major, and deltoid (posterior). Stabilizer muscles used in this exercise are the biceps and triceps.

References

• Bodybuilding: Exercise of the Week: Pull ups
• Extreme Body Workout: How to Modify Chin Ups with Resistance Bands