The pull-up is an exercise that targets the muscles of the back, or more specifically, the latissimus dorsi. Many times, however, individuals are unable to use pull-ups as a training tool because they can not be effectively performed. After all, it is an extremely difficult exercise and requires a great deal of upper body strength. Luckily, you can choose from a variety of alternative exercises that can effectively train the same muscle group.
Pull-Up Variations
Rather than performing standard pull-ups, you can modify or manipulate the exercise in order to effectively train the back. By lowering the pull-up bar to a mere few feet off the ground, it can be more easily performed. Start by lying under the bar, face-up, grasping the bar with either an overhand or underhand grip. With your feet together and on the floor throughout the exercise, maintain a rigid body position, keeping as straight as possible. With your feet on the floor, you will be pulling a lower resistance than your full body weight. In addition, you can manipulate the speed at which you raise and lower your body throughout the exercise. Lastly, you can hold or maintain the raised position for up to 30 seconds to truly fatigue the back muscles.
Bent Over Row
The bent over row is an exercise that targets the lats of the back. Start by holding a barbell in both hands, palms in, at the thigh. Stand with your feet shoulder width apart before slowly leaning your upper body over at the hips to a point where your back is flat and parallel to the floor. With an arched back, your arms should hang perpendicular to the floor. Pull the barbell up to the lower part of your chest, keeping your elbows tight to your body. Slowly lower the bar back to the floor to complete the first repetition. Repeat for 10 to 12 repetitions over two to three sets as part of your training routine.
Seated Pulley Row
To perform the seated pulley row, start by sitting on the pulley bench with your knees slightly flexed and feet firmly against the foot pad. Reach forward to grasp the pulley handlebar with an overhand, underhand or neutral grip. Keeping your body upright, with your back arched, pull the handlebar to your lower chest to fully contract your latissimus dorsi. Briefly pause before slowly returning the handlebar to the starting position to complete the first repetition. Repeat for 10 to 12 repetitions over two to three sets. Be sure you do not allow your body to lean backwards while pulling the handlebar in an attempt to use momentum to help with the pull.
Single Arm Dumbbell Row
The single-arm dumbbell row is performed with a dumbbell and an exercise bench. Start by holding a dumbbell in the right hand with your left knee and left hand firmly on the bench, so that your back is flat. Allow your right arm to hang perpendicular to the floor before staring the exercise. Pull the dumbbell up to your right rib cage, keeping your right elbow tight to your body; your elbow should end up pointing upwards, to the ceiling. Briefly pause before slowly lowering the weight back to the starting position to complete the first repetition. Repeat the movement for 10 to 12 repetitions before switching arms to work the left back muscle for the same number of repetitions. Repeat the exercise over two to three sets with both arms.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "NSCA's Strength and Conditioning Journal"; Bodyweight Training: A Return to Basics; Jeffrey Harrison, CSCS, NSCA-CPT; April 2010
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