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Pull-up alternatives at home

By the fitvee team · Last updated

No bar needed: a doorframe row, a towel row and two floor moves for your back.

Holding both sides of an open door frame, a man leans back with his arms straight, body in one line.
Doorframe row, from the plan

Most men want a strong back and no pull-up bar. The answer is the row: you pull your chest toward something fixed instead of pulling yourself up to a bar. A solid doorframe or a post with a towel around it is enough.

Two floor moves finish the job: the prone lift and the prone snow angel work the muscles between and below your shoulder blades with nothing but the floor. Keep every pull gentle and stop short of any pinch in the shoulder.

The moves, one by one

Check that the doorframe or post is solid before you pull.

  1. Doorframe row

    6 repsStanding

    Holding both sides of an open door frame, a man leans back with his arms straight, body in one line.

    Hold both sides of a solid frame, lean back a little and pull your chest toward it.

    1. Pick a doorway where the door is fixed open or has been removed, and the frame is solid. Wear non-slip shoes.
    2. Stand in the doorway with your feet close to the frame. Hold both sides of the frame at chest height with your arms straight.
    3. Lean back a little, keeping your body in one straight line.
    4. Breathe out and bend your elbows, pulling your chest toward the frame.
    5. Breathe in and straighten your arms slowly. Do 5 to 6 reps.
    Easier

    Move your feet a little farther back so you stand more upright and lean less.

    Take care
    • Shoulders: pull gently and stop short of any pinch.
    • Balance: lean back only a little, and check that the frame is firm and the door cannot swing.
    • Back: keep your body in one line and do not arch your lower back.

    The full page for Doorframe row

  2. Towel row

    10 sStanding

    Holding a towel looped around a solid stair post, a man leans back and rows his elbows to his ribs.

    A towel looped around a firm post, a gentle lean and a pull toward your ribs. Hold for a few seconds.

    1. Loop a long towel around a sturdy post or railing that cannot move. Hold both ends and give a gentle tug to check that it holds. Wear non-slip shoes.
    2. Stand with your feet hip-width apart. Lean back a little with your arms straight and the towel snug.
    3. Breathe out and pull as if rowing, bending your elbows and drawing your hands toward your ribs. Squeeze your shoulder blades together.
    4. Hold for 5 to 10 seconds, breathing normally. Never hold your breath.
    5. Straighten your arms slowly, then step upright. Do 3 holds.
    Easier

    Stand more upright so you lean less. With no post, hold a towel taut in both hands in front of your chest and gently pull it apart for 5 seconds.

    Take care
    • Shoulders: pull gently and stop short of any pinch.
    • Balance: lean back only a little and keep your feet planted.
    • Back: keep your body in one line and do not arch your lower back.

    The full page for Towel row

  3. Prone lift

    5 sOn the floor

    Lying face down on a mat, a man lifts his chest and arms an inch or two, eyes on the floor.

    Lie face down and lift your chest and arms a little off the floor. Hold, then lower.

    1. Use a mat or folded towel on a non-slip floor. Get down to the floor slowly and lie face down, forehead resting on a folded towel.
    2. Place your arms by your sides, palms down, and keep your legs relaxed.
    3. Breathe out and lift your chest and arms a little off the floor, only an inch or two. Keep your eyes on the floor.
    4. Hold for 3 to 5 seconds, breathing normally. Never hold your breath.
    5. Lower slowly and rest. Do 4 lifts.
    Easier

    Lift only your arms, or hold for 2 seconds.

    Take care
    • Back: keep the lift small. If your lower back pinches or aches, lift less or skip this move.
    • Neck: keep your head in line with your spine. Do not look up.

    The full page for Prone lift

  4. Prone snow angel

    6 sweepsOn the floor

    Lying face down on a mat, forehead on a folded towel, a man rests his arms by his hips, hands just above the floor.

    Face down, sweep your arms from your hips up to overhead, just above the floor.

    1. Use a mat or folded towel on a non-slip floor. Get down to the floor slowly and lie face down, forehead resting on a folded towel.
    2. Start with your arms by your hips, palms down.
    3. Breathe in and sweep your arms out and up in a wide arc toward overhead, keeping your hands just above the floor.
    4. Breathe out and sweep them back down to your hips.
    5. Do 5 to 6 slow sweeps, then rest on the mat.
    Easier

    Let your hands rest on the floor and slide them along it, or use a smaller arc.

    Take care
    • Back: keep your hands low and do not arch your lower back.
    • Neck: keep your head down and your neck long. Do not look up.
    • Shoulders: stop the sweep short of any pinch; a smaller arc is fine.

    The full page for Prone snow angel

How to use them

  • Two or three days: each move once, resting between.
  • Lean back a little further, one small step at a time, to make the rows harder.
  • Keep the floor moves slow. Smooth beats big.

Build strength with a 28-day calisthenics plan

Short daily sessions at home, a step harder as you get stronger.

See the calisthenics plan

Pick your age on the plan's page

More to read and try

What the guidelines say

Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.

Stop signs

General information, not medical advice.

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