7 Pull Up Variations WITHOUT A Pull Up Bar
Summary
Jeff Cavalier of ATHLEAN-X demonstrates how to train your back and upper body using inverted row variations — no pull-up bar required. Using only bodyweight and a simple horizontal bar substitute (a broomstick, shovel, or golf club across two chairs), these progressions can challenge athletes at every fitness level.
Key Points
- No specialized equipment needed — any sturdy horizontal bar or object suspended across two chairs or couches (e.g., a shovel, golf club, or microphone stand) can replace a dedicated pull-up bar
- The inverted row is one of the most effective exercises for targeting the mid-back, an area with limited training options in bodyweight training
- Bodyweight exercises are not inherently easy — the right variations and progressions can be just as challenging as weighted movements
- Difficulty can be scaled progressively through a series of distinct variations, making the exercise suitable from beginner to advanced
- Isometric holds can be mixed into sets (e.g., perform 5 reps followed by a static hold) to increase intensity and core engagement
- The posterior chain (hamstrings, glutes, lower back) is actively recruited in the more advanced single-leg variations
- These movements can be integrated into a muscle-building program alongside dumbbell, athletic, and isometric training
Exercise Details
Inverted Row Progressions
Target Muscles
- Primary: Mid-back, upper back
- Secondary: Biceps, arms, core
- Advanced variations also engage: Hamstrings, glutes, posterior chain
Progression 1 — Feet Flat (Beginner)
- Lie underneath the bar with feet flat on the floor, knees bent
- Pull chest up to the bar, driving elbows back behind the body
- Keep chest out and abs engaged throughout
Progression 2 — Legs Extended
- Straighten legs out along the floor
- Reduces leg drive, increasing reliance on upper body pulling strength
Progression 3 — Single Leg
- Perform the row with one leg raised off the ground
- The grounded leg’s hamstring must actively extend the hip to keep the body level
- Allowing the hamstring to relax causes the hips to drop
Progression 4 — Feet Elevated on Bench
- Place feet on a bench at the far end
- Removes lower-body leverage almost entirely, significantly increasing pulling demand
- Can also be performed as a single-leg elevated variation for maximum difficulty
Progression 5 — Flat Back Static Hold (Advanced)
- Position body horizontally under the bar with full core engagement
- Hold the top position for 20–30 seconds
- Can be combined with reps: e.g., 5 reps into a static hold
Progression 6 — Inverted Pull-Up (Advanced)
- Maintain a rigid, horizontal body position
- Perform full range-of-motion rows from the fully extended hang
- Noted as extremely challenging — even advanced athletes complete only a few reps
Common Mistakes to Avoid
- Letting the hips sag, especially in single-leg variations
- Failing to drive elbows back behind the body at the top of the pull
- Not engaging the core before initiating the movement
Sets/Reps
- No specific sets/reps prescribed; beginner guidance suggests static holds of 20–30 seconds or combining 5 reps + a hold