10 Pull Up Alternative Workouts For Upper Body Strength In 2024

Pull-ups build upper body and functional strength, as you know. Many novices and those without a pull-up bar find pull-ups challenging. 

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Inverted Row

Inverted rows work the rhomboids and posterior deltoids, a wonderful back complex exercise. 

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Renegade Row

Renegade rows are tough on the back, shoulders, and core. You do them in plank with dumbbells or kettlebells. 

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Lat Pulldown

Popular lat pulldowns target the side back latissimus dorsi. Lat pull-down or cable machines are employed. 

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Close Grip Chin-Up

Close grip chin-ups focus on back muscles. Using an underhand grip on a pull-up bar.

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Dumbbell Pullover

Dumbbell pull-ups work the pectoralis major and minor and latissimus dorsi. Bench-based dumbbell pullovers are done with both hands above the chest. 

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Dumbbell bent-over rows are easier than bodyweight pull-ups. Because pull-ups require vertical lifting against gravity. 

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Dumbbell Bent-Over Row

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Dumbbell upright rows and pull-ups work your upper body. However, the upright row targets the trapezius, lateral, and frontal deltoids.

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Dumbbell Upright Row

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Towel grip complicates towel rowing. A towel increases coordination and instability to inverted row muscles. 

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Standing Cable Lat Pulldown

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Towel grip makes towel rowing tougher. Inverted row muscles are worked, but a towel adds instability and coordination. 

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Barbell Bent Over Rows

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Towel rowing is harder because of the towel grip. It exercises comparable muscles as the inverted row, but a towel adds instability and coordination. 

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Towel Row

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