Buzz
In our ongoing series about makeshift home gym equipment, today's focus is on how to do pull-ups or inverted rows in the comfort of your home. If you're accustomed to performing pull-ups on a bar or using cable machines like the lat pulldown, it might seem tough to replicate that with limited home equipment. But don’t worry, there are still several options available to you.
Don't rule out the possibility of installing a bar
Before we explore alternatives, let’s ask: are you certain that installing a pull-up bar is out of the question? There are three main types to consider:
Bars that can be mounted at the top of the door frame with screws. These are highly stable, but you must be comfortable with making holes in your door frame.
Bars that use tension to secure themselves inside the door frame like a shower curtain rod. Pay close attention to their weight limit, and ensure they are properly installed to avoid any slipping.
Bars that fit by wedging into the door frame. These are the simplest to set up and don’t require drilling, but they may not be compatible with all door types (for example, doors located in corners).
These bars may not be as sturdy as the ones you're familiar with in a gym, so unless you’re absolutely confident in your installation, strict pull-ups are likely safer than kipping pull-ups where you swing your body during each rep.
Look for a fence
If you can find a tall, smooth fence, you can perform pull-ups by gripping the top and pulling your body upward. Be careful as your knees and thighs will slide against the fence, so avoid splinters. With your elbows pressed against the fence, the movement will feel a bit like a curl. It’s an odd variation, but if you have the right setup, it works perfectly.
I’ve heard people suggest using an open door for pull-ups, but the issue with this method is that it places significant stress on the door’s hinges. If you decide to try this (which is not recommended), at least place a book or another object under the unsupported side of the door.
Make use of rings or straps for your exercise routine.
My children have a play set in the backyard, and one day I remembered that it included a pair of rings that could replace a swing. I dug them out and immediately had a spot to perform my pull-ups. Ring pull-ups are a little different from chin-ups or pull-ups on a bar, but they’re similar enough. You can also easily attach resistance bands to them for banded pull-ups.
If you have a tall object that’s not quite the right size or shape for your hands—such as a play set with a wooden beam at the top—you can still perform pull-ups by attaching a ring to a strap across the top. Alternatively, use a long, narrow towel for towel pull-ups—this is a tough challenge for your grip, but if you have strong hands, it might work.
Lastly, keep in mind that a suspension trainer can also be used for pull-ups if you shorten the handles enough (or if you start from a kneeling or seated position).
Incorporate inverted rows into your workout for additional strength training.
Inverted rows are similar to pull-ups, but they're closer to the ground. To do them, you position yourself underneath a bar, set at around waist height, and place your feet on the floor in front of you while maintaining a straight body, almost like you're in a plank. Then, pull your chest towards the bar.
Any method that works for pull-ups can also be applied to inverted rows; the only difference is that your setup is closer to the floor. A sturdy railing could be a good option. Personally, I prefer using a table indoors: simply get beneath the table and pull yourself up using its edge. Always ensure that whatever you're using can safely support your weight.
Be cautious around tree branches.
While it's possible to do pull-ups on a tree branch, keep in mind that a branch thin enough to grip is often too fragile to support your weight. If you're not careful, you may grab onto a branch that's dead, and dead branches can snap unexpectedly.
If you come across a strong, healthy branch, enjoy the opportunity—but do so with caution.
