Good Alternative For Pulldowns? (too Weak For Pull Ups)

Discussion in 'General Training' started by Gerade, Nov 3, 2020.

  1. Gerade

    Gerade New Member

    Hey guys,

    I need to change my workout routine because I have to workout at home (because of Covid).

    I can do about 4 pull ups with my own bodyweight – so those are not really an option...

    I usually do Bent over rows + pulldowns at the gym. But I can't do pulldowns at home. And I don't have enough weight for Deadlifts.

    Any good alternative for pulldowns?
  2. Browner

    Browner Well-Known Member

    You could do inverted rows/pullups

    If you need to load them you could put a weight on your lap

    (See 5th slide for a demo)

    Or you could do band assisted pull ups
  3. _Simon_

    _Simon_ Active Member

    G'day! Yep, what Browner said I reckon.

    Otherwise you can build in progression for pullups in the form of a combination of increasing negatives and full reps (eg start with negatives and increasing those reps, then do full reps and negatives, add reps via rest-pause etc).

    Or simply change to another back exercise if possible (purchase DBs for DB rows, BB rows etc)
  4. Jester

    Jester Well-Known Member

    Just do a lot of rows. I’ve never met someone who could row 120kg+ who couldn’t also do pull-ups.

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