Pull-up substitute beside bicep curl?

[hottdogg]

Is there any bicep exercise(dumbbell or bodyweight ) that at least can be a substitute for pull-up/chinup? and more have functional strength benefit than bicep curl?

[CosmicFish]

Right, I'm not one of the experts on here, but I'd say any kind of row. Personally, I like Supine Rows. Another would be Bent Over Rows (which I personally dislike).

Is there a reason you don't want to do pull-ups? If it's because you're not physically able to do them yet then an assisted pull-up machine is probably your best bet, assuming you have access to one.

[ItalianStallion]

bent over rows comes to mind

[inthespirit]

What are your goals?

Do you not have access to a pull up bar?

I think the only way to target biceps, or in other words isolate those muscles is to do various kinds of curls, but this is not very functional strength as I assume you know.

Personally, I would just do compound movements, say a snatch or clean to press. That will hit your biceps to some extent but build more functional strength. But, you can also pick up a pull-up bar, dead hang chin ups are awesome.

Anyway, I'm sure Adam or one of the other H&F mods have some wiser words.

[Incredible Bulk]

bent barbell rows
t-bar rows
one arm, db rows

i love low pulley rows :love:

get the drift?

Sing everybody!!!!

row row row your lats, gently at the gym...merryily merryily merrily, your back is gonna scream!

:D

[CosmicFish]

^ Lol!

[NaziKiller]

^^Rofl!

But what are rows? what are the types of rows you mentioned?

[ItalianStallion]

http://www.exrx.net/Lists/ExList/BackWt.html#anchor1913634
Theres alota rows for ya

[redsandpalm]

Is there any bicep exercise(dumbbell or bodyweight ) that at least can be a substitute for pull-up/chinup? and more have functional strength benefit than bicep curl?Why not pull-ups?

[Crimson_Stone]

There are no Substitutes for Pullups or Chinups.

Rows should be used in conjunction with Pullups and Chinups not instead of. Sometimes you just have to be innovative when it comes to getting in the best workout possible.

[Combatant]

There are no Substitutes for Pullups or Chinups.

I agree. And if you can only do one pull up- keep trying.

[redsandpalm]

Or set the smith bar to about half-way between your chest & hips. Then drag a bench in front of it. Put your feet on the bench and do pull-ups on the smith bar (so your not using your full bodyweight). You can put increasing weights on your lap until you're strong enough to do full pull-ups.

[TheMachine]

Pendlay rows

Is there any bicep exercise(dumbbell or bodyweight ) that at least can be a substitute for pull-up/chinup? and more have functional strength benefit than bicep curl?

[NaziKiller]

Wee-hee!!! Finally got myself a pullup bar installed at home! And even though I can't do more than 4 I'm so happy I'm just gonna post it here :) .

[mattnz]

Hmm, pull downs... :o

[TheCount]

Rows are good, chins are always better though

[Combatant]

Hmm, pull downs... :o

LOL! there was everyone else trying to come up with exercises when the exercise is right under our nose. :p

Of all the machines the lat pulldown is the one machine of any real value and can pretty much replicate anything you can do on a chin bar.

[Jamo2]

Aye i was wondering why nobody said Pulldown.

[JKD_forever]

cuz they simply suck

[Jamo2]

I beg to differ! ;)
Cmon now, you being serious. One of the best back workout machines youll find in the gym and your saying it sucks.

[Incredible Bulk]

jkd forever jumps in on threads throwing in random statements and generally not helping anyone so just ignore him, asking him questions to clarify a broad statement results in 3-4 word answers...

:rolleyes:

[hottdogg]

Do you not have access to a pull up bar?

YES, I don't have.


There are no Substitutes for Pullups or Chinups.

Well, ok. But at least I'd rather do something than nothing ;)

And what is Pendlay row? any link?


Anyway, Thanx guys for all the replies! :)

[Poop-Loops]

Of all the machines the lat pulldown is the one machine of any real value and can pretty much replicate anything you can do on a chin bar.

Pull ups are WAY harder to do than setting your body weight on a lat machine. Your body angle changes and you have to adjust for it.

[Trick Nasty]

Step 1: Find tree
Step 2: Climb tree
Step 3: Do pull ups

[lukaz_]

You can do door pull-ups, unless you don't have doors...

[Poop-Loops]

I wouldn't recommend door pull-ups for anybody over 5. Hinges weren't meant for that.

I'd go with the climb tree option. Even if you don't do pull ups, climbing trees will work your back.

[Trick Nasty]

Door pull ups.. On like the frames?

Sounds like a bad idea. I can see someone falling and breaking the door. =P

[Gary]

I've been reduced to door pullups this year, but due to the design of the doors it's a fingertips pullup, a little harder than the norm. Falling's no more a problem than on a pullup bar, but check the door frames are strong enough to hold you!