Pull-Up Alternatives
The pull-up is a fundamental bodyweight exercise for building a strong, wide back. Hanging from a bar with an overhand grip, you pull your body up until your chin clears the bar. It primarily targets the latissimus dorsi and biceps.
Primary Muscles
Lats, Biceps
Equipment Needed
Bodyweight
Difficulty Level
Intermediate
Best Overall Alternative
Lat Pulldown
BeginnerThe lat pulldown mimics the same movement pattern as pull-ups but allows you to adjust resistance, making it perfect for building strength progressively. It isolates the lats effectively while being more accessible for beginners.
Other Pull-Up Alternatives
Assisted pull-ups provide support to reduce the effective bodyweight, allowing you to perform the exact movement pattern while building the necessary strength. This is the most direct path to unassisted pull-ups.
Inverted Row
Inverted rows are a horizontal pulling movement that builds the same back muscles as pull-ups with less intensity. They're highly scalable by adjusting body angle and require minimal equipment.
Best Overall Variation
Chin-Up
IntermediateUses a supinated (underhand/palms-facing-you) grip instead of pronated. This places the biceps in a stronger line of pull, making the movement slightly easier while increasing biceps involvement.
Other Pull-Up Variations
Hands are placed well outside shoulder-width in an overhand grip, which shortens the range of motion but increases the stretch on the lats. It emphasizes lat width over thickness.