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Alternative for lat pull down


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I don't go to a gym I  just have free weights at home.  What can I do for a lat pull down.  I can't do chin ups i'm to weak.  Any suggestions?

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Bent Over Rows and Dumbbell Pullovers.

Using a low pull up bar (like the ones that you put across the door jamb) you can have your feet on the floor with your body leaning back. Or go straight up and down like a regular pull up but with help from your legs.

Take a look at some of the TRX videos on you tube for more ideas.

Deadlifts, if you can deadlift a huge amount of weight you will be able to do a pull up. 

If you have a pull up bar, you can attach resistance bands to it and either pull them down or use them to "assist" with chin ups. You can also use a chair or little step stool and do "negative" chin ups/pull ups.  Use the chair to get your chin up above the bar then have a buddy pull the chair out and slowly lower yourself down.  You can lower yourself down onto the chair too if you don't have a buddy...

Original Post by michaelduff:

Bent Over Rows and Dumbbell Pullovers.

Bent over rows us your shoulders and back mostly don't they?

I can't install a pull up bar not my house and I don't really want to buy anything else I'm moving across the country soon.  Put thanks for the input

The kind of bar I was talking about is like a strong version of a shower curtain rod and works on the same principle. I see them at the Goodwill store for $10 or less all the time. Just give it back to Goodwill when you move.

Any chance that you have open stairs anywhere in your house (that you can access the underneath side of)? Maybe basement stairs? I tied some cord around a stair from below and cut 6" pieces of pvc to make handles from. I can use any stair to get the height I want.

OGR

Original Post by leslee24:

Original Post by michaelduff:

Bent Over Rows and Dumbbell Pullovers.

Bent over rows us your shoulders and back mostly don't they?

I can't install a pull up bar not my house and I don't really want to buy anything else I'm moving across the country soon.  Put thanks for the input

 Lat pulldown work the back with assistance from the biceps (depending on whether you are doing them pronated or not).

Bent Over Rows should also be focused on your back because you should pull with your shoulder blades through the ROM with assistance from your biceps.

Personally I think a pull up or a chin up is a better lat exercise than the BOR but likewise I think the BOR is a better lat exercise than the lat pulldown.

Cheers

Original Post by inkblue:

Deadlifts, if you can deadlift a huge amount of weight you will be able to do a pull up. 

That's ridiculous. There's carrover in grip strength and a a little bit in back strength but that's about it. Deadlifting doesn't guarantee someone can do a pullup.

OldGuysRule is right on, I use an iron pipe a 3-4 feet long and figure out some way to hang it up when I am out of gym range.  Rock Climbers usually know a lot of tricks to work those muscles, if you meet one ask.

You guys understand this thread is over two years old, right?

Thanks for pointing out how stupid I am Weirdfish.

Micheal's right, if you do the row correctly it hits the same muscles.

Duffy, what do you mean by dumbbell pullovers? I can't visualize what that is.
Original Post by weirdfish:

You guys understand this thread is over two years old, right?

I think the information comes without and expiration date. I didn't notice so I'm trying to justify that....

I have to substitute pullovers as I don't have a cable machine or pull up bar at home so it's current info for me!  ;)

Original Post by nicholas_shannon:

Micheal's right, if you do the row correctly it hits the same muscles.

Duffy, what do you mean by dumbbell pullovers? I can't visualize what that is.


Dumbbell pullover.

And a row doesn't mimmick a pull up exactly but by doing a variety of movements that hit the back, shoulder, chest, tricep and bicep you will gain strength and move towards a pull up.

None of them done individually will automatically get you to a pull up.

 "A pull up is God's way of telling you that you are too weak or too fat" -Jim Wendler

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