Alternative exercises in RoP when you don’t have a pull-up bar

[squirrellover]

I know that pull-ups are optional in Pavels book, but I’m asking if there are any generally accepted alternatives when you don’t have a pull-up bar.

The closest I can get is a lat pull down type of exercise with a resistance band I have. I’d hold the band stretched overhead, pull one arm down at a time and engage the muscles one side at a time

 

[okliw1]

@squirrellover A bunch of rows. I’d keep doing the band thing, too, just to make sure you have some sort of vertical pull.

 

[dawn16]

@squirrellover How stable is your dining table? I've done Australian rows in place of pull ups whilst on holiday.

 

[squirrellover]

@dawn16 Not that great, unfortunately.

 

[squirrellover]

Thanks all for the input! I'll be doing kettlebell rows as the alternative. One side at a time, since I don't have doubles.

 

[rodm1974]

@squirrellover I did rows with the same bell when doing rop without a pullup bar. Makes it straightforward.

 

[equinelover]

@squirrellover I did one-arm rows with the reps on each side matching the presses throughout the ladder. I also ran 1-2 times per week and would often stop at a nearby park to do some pull-ups.

 

[kianicole]

@squirrellover I'm going to get dragged for this (no pun intended) but I've started doing these and felt my lats for the first time in lockdown... depending on your type of floor it might help?

 

[gaconvn]

@kianicole This is such a ridiculous looking exercise but it actually would have a nice constant resistance profile for the lats unlike a lot of other alternatives. I bet you could scale this with added weight and something that slides better under your body.

 

[anniekins13]

@squirrellover If you have an extra forty smackers, this is a great pullup bar solution.

It uses tension and a locking mechanism.

No-hardware Pullup Bar

 

[rabbie77]

@squirrellover Kb pullovers single or double will nail your lats.