How to do pull-ups at home (without a bar)?

Hi there,

Welcome to this article dedicated to doing pull-ups at home without a bar 🔥

In life, you may find yourself in situations where you don't have access to a weight room or weights, but you'd like to keep working out without neglecting any muscle groups. That's where knowing how to train with your own bodyweight comes in extremely handy.

When you're without equipment or prefer to train at home, it can seem difficult to work your back effectively. But I'm here to prove you wrong by offering you several options for doing pull-ups, with or without equipment.

We're going to focus on two well-known methods of engaging your back, the vertical pull, symbolized by pull-ups, which emphasizes the width of the back:

We'll also look at horizontal pulling, with Australian pull-ups or rowing, which focuses on thethickness of the back.

Let's start with traditional pull-ups, excellent for building strength and muscle, but requiring a pull-up bar. Before you buy anything, explore the free solutions.

You could use stairs, a high ledge like an exposed beam, or even a door frame if it's thick enough. If you'd rather avoid drilling through walls, a free-standing pull-up bar is a good option.

Using a door to do pull-ups can be an excellent solution for work on your back. With the right precautions to guarantee your safety and protect the door, this is both a practical and effective method.

To use a door for pull-ups, here are a few tips:

1. Choose your door carefully: Opt for a solid wood door rather than a lightweight cardboard model. Make sure it's securely fastened to prevent any movement on the hinges.

2. Prepare the door:
   
   - Block it from moving by placing books or heavy objects under it.
   
   - Pull close to the hinges to minimize the force exerted on them.

3. Protect your hands: Use gloves or a towel to avoid discomfort, as door tops are not very comfortable.

Door pull-ups strengthen forearms and hands, so get ready to use them!

You can also attach the gymnastic rings to an existing pull-up bar, which is practical because you won't have to hang parallel bars.

With the rings, you can not only perform horizontal pull-ups from different angles, but also progress to pull-ups in front lever.

If you have the right furniture, you can also raise the bars to make a pull-up bar. My advice is to choose bars that are high enough to maximize exercise possibilities.

You can often do pull-ups at home without any equipment if you use a little imagination. For example, you can wrap a towel around a door handle and use it as a pull station. Be sure to test the strength of the door beforehand, as some can be fragile.

I hope you found this article useful. If you'd like to see the video about it, it's right here!

In the meantime, work hard 💪

See you soon,

Eric Flag