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What Exercises Can I Do in P90X If I Don't Have a Pullup Bar?

by
author image Michael Scott
Michael Scott began writing professionally in 2011. He is a certified personal trainer and group exercise instructor and wrote about the effects of music on exercise for the National Intramural-Recreational Sports Association and TexFit. Scott holds a Master of Science in education from Stephen F. Austin State University where he also studied kinesiology and exercise science.
What Exercises Can I Do in P90X If I Don't Have a Pullup Bar?
There are effective alternatives to P90X pullups. Photo Credit Creatas/Creatas/Getty Images

Pullups are one of the best exercises you can do. While P90X requires a pullup bar, there are many alternative exercises available to get the same benefits you would through a pullup. A great alternative to using a pullup bar is to use free weights or resistance bands. The main areas worked when performing pullups include the upper back, rear deltoid, biceps and core. Without a pullup bar, you must do these exercises with free weights and use these same muscles.

Bent-over Rows

Bent-over Rows are a good alternative to the pullup. To perform this exercise, you must have dumbbells or barbells. After grasping the weights, slightly bend your knees and hinge from your hips while ensuring your back is straight. Go no more than 90 degree to the ground. Hold this position and begin lifting the weight with your arms, focusing on pinching your shoulder blades together.

Reverse Fly

To perform the Reverse Fly, sit in a chair with a dumbbell in each hand. Lean forward so that your chest is toward your knees. Assure that you are comfortable and not putting undue stress on your lower back. Keeping your arms straight and your elbows slightly bent, begin lifting the weight with using your deltoids and by way of squeezing your shoulder blades together. Slowly lower your arms back down. Repeat this for the same amount of reps done for P90X pullups.

Resistance Band Rows

Resistance Band Rows begin by wrapping the band around a heavy stationary object such as the leg of a table. Grab both handles and sit on the floor with your legs slightly bent and your back straight. Pull your arms in toward your body while keeping your elbows in close to your side. When the handles are aligned with your body, slowly go back to the starting phase of this exercise. Be sure that you are engaging your abdominal and lower back muscles in order to keep your back straight, and also to get the same effect you would if you were using a pullup bar.

Conclusion

If you have access to free weights or a resistance band, it is simple to have alternatives to pullups. When P90X calls for pullups, choose one of these exercises to do in its place. If these exercises get too easy, use a resistance band that has more resistance or use heavier dumbbells.

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