The P90X program is a 12-week at-home workout and nutritional plan designed by personal trainer Tony Horton. The workout component of the plan consists of a variety of training sessions, including strength training workouts, yoga, core development and cardiovascular exercise. The strength training sessions that are designed to develop your back muscles incorporate a significant number of exercises that utilize the pullup bar.
Exercises
The P90X exercises that utilize the pullup bar include wide front pullups, reverse grip chinups, closed grip overhand pullups and switch grip pullups, all of which develop the same collection of muscle groups. According to ExRx.net, the major muscle groups developed during these exercises include the latissimus dorsi of the back, the biceps brachii, teres major and the rhomboids. Exercises that develop this same group of muscles include bent-over dumbbell rows, rows with resistance bands and dumbbell pullover.
Bent-Over Dumbbell Rows
The bent-over dumbbell row exercise is a quality alternative to pullups because they develop all of the same major muscle groups. In addition, you already have dumbbells available for the other strength training exercises. To perform bent-over rows, stand with your feet shoulder-width apart and toes pointed forward. Keep your knees soft, your back straight and your head up as you bend over at the waist. Allow the dumbbells to hang down toward the floor with your palms facing your feet. Drive your elbows up toward the ceiling, bringing the dumbbells up to your chest, and then control the weights back down to the starting position. To better mimic chinups, twist your hands around so that your palms are facing in front of you.
Rows with Resistance Bands
If you're using resistance bands for your P90X workouts instead of free weights, you can use resistance band rows in place of the pullup exercises. Sit with your knees slightly bent and your heels firmly on the floor. Sit tall and hold each side of the resistance band. Drive your elbows behind you, bringing your hands to your chest. Control your hands back out to the starting position. Once again, to mimic chinups, rotate your palms so that they're facing up to the sky.
Dumbbell Pullover
The dumbbell pullover exercise requires a bench or something similar where you can lie on your back. Place your feet firmly on the floor and hold a single dumbbell with both hands. Hold the dumbbell up toward the ceiling with your arms extended. Slightly bend your elbows, but keep your arms mostly straight, as you lower the dumbbell back behind your head until it becomes parallel with the bench. Dumbbell pullover develops all of the major muscle groups that pullups do, except for your biceps.
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