You asked: What exercise can you substitute for pull ups?

Another great exercise that can work the same muscle groups as pull-ups is the Bent over Dumbbell Row. It is recommended to prop yourself as shown in the picture to take stress off of your lower back and better concentrate on pulling the dumbbell as if you were starting a pull-start lawnmower.

What machine can replace pull-ups?

Cable Machine Pull-Downs



The cable machine is a versatile, go-to piece of equipment for almost any upper body exercise, and it’s one of many great pullup substitutes. To work the latissimus dorsi — that is, the group of back muscles used when doing a pullup — try doing pull-downs on the cable machine.

What can I substitute for pull-ups in Crossfit?

Towel pull-ups are one great option. For more realism, set one hand high and one hand low on the towel. “See-saw” towel pull-ups are also an option. If you have a rope but can’t pull your weight, tie a dumbell or kettlebell to one end and pull the rope toward you hand over hand.

Can you do the Murph If you can’t do pull ups?

We do “Murph” on Memorial Day to honor all the men and women who have fallen in the line of duty. What if I can’t do that many pull-ups/push-ups? Good news! … You can do a ½ Murph, you can do ring rows, abmat push-ups, jumping pull-ups, row instead of run, etc.

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What is a good substitute for rowing?

8 Rowing Machine Alternatives For An Enjoyable Workout

  • Bent Over Row.
  • Kettlebell Swings.
  • Inverted Row.
  • Kettlebell High Pull.
  • Thrusters.
  • Seated Cable Row.
  • Upright Row.
  • Resistance Band Deadlift.

How do you get strong enough to do a pull up?

Upper Body Strength Training Plan for Perfect Pull-ups

  1. Hollow Hold. …
  2. Hanging Hold. …
  3. Bent-Over Row. …
  4. Hinged Row. …
  5. Deep Low Row. …
  6. Bridged Row. …
  7. Lat Pull Down. …
  8. Assisted Pull-Up.

How many pull-ups can Navy SEALs do?

The minimum is eight pull-ups with no time limit, but you cannot touch the ground or let go of the bar. You should be able to do 15 to 20 to be competitive.



Navy SEAL PST Standards.

PST Event Minimum Standards Competitive Standards
Pull-ups 10 15-20
1.5-mile timed run 10:30 9-10 minutes

Why is it so hard to do a pull-up?

Not to state the obvious or anything, but one of the main reasons pull-ups are so challenging is that they force you to lift your entire body weight using nothing but your upper body. … It’s not just weight and poor muscle strength that make pull-ups hard; mechanics and physics play a significant role as well.

Do a pull-up in a month?

Do A Pull-Up In 1 Month With This Back-Strengthening Plan

  1. Hammer Curl. Stand with feet hip-width apart, a dumbbell in each hand, elbows bent 90 degrees, palms in. …
  2. Bent-Over Row. …
  3. Negative Pull-Up. …
  4. Chin-Over-Bar Hold. …
  5. Back Fly. …
  6. Biceps Curl.
Beautiful body