Chin-up Alternative

jlscherme

I've decided to try and get motivated to get in shape doing the Strong Curves workout. In the At-Home Workout Bret says to do Negative Bodyweight Chin-Ups. I can't afford the expense of buying a chin-up bar at this time. I have a small set of free weights (2.5, 5, 10 lbs with handles) and a Swiss Ball. The alternatives in the book are just lat pulldowns and other alternative chin-ups/pull-ups. Is there an alternative I can do for this exercise? Thanks.

TR0berts

You could try to use resistance bands. You didn't say you had any, but you can get some fairly cheaply at Walmart or a local sports store.

For negatives:
Use a hook or something to anchor the bands;
Stand, holding the bands in a chin-up position;
While holding the bands in that position, kneel or sit or whatver on the ground;
Slowly "release" the bands, like lowering yourself from a bar;
Stand back up and repeat.

For regular, do the same, but don't stand up between each rep.

singletrackmtbr

Inverted rows are a good alternative. If you have anything high in your home you could throw a strap over it or clip a couple dog leashes and hold the handles. Or you could use sturdy broomstick between two chairs.

I just did a search and found a doorway pullup bar at Walmart for 19 dollars.

SideSteel

These aren't identical to chin ups however they will allow you to train your lats:

1) Inverted Row using a doorknob and a towel (towel gets wrapped around the doorknob and you hold the ends of the towel while leaning back and straddling the door.

2) Elbow press (lay on your back, humerus and elbow contact the floor, drive your elbows into the ground to elevate your torso.

I'd google both of these.

mgalovic01

I used to do pull- ups with my finger tips when I lived at a place that had wide, sturdy door frames. You can use some fabric to soften the edge. You could place a stick across two elevated surfaces like tables or dressers, sit below it and pull yourself up using mostly your upper body. Otherwise, find a tree branch.

canadianlbs

kids' playgrounds. if you can handle the weird looks from the kids.

rileyes

TRX or suspension trainer is a good addition.

singletrackmtbr

rileyes wrote: »

TRX or suspension trainer is a good addition.

I love TRX but didn't recommend it because it's much pricier than a pullup bar.

SonyaCele

i have a bar hanging from the rafters in my garage , just a random metal bar held up with some ropes it works great for pullups or chinups.

ninerbuff

rileyes wrote: »

TRX or suspension trainer is a good addition.

+1. Even a knock off. I got a WOSS system for $30.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Grey_1

*googles TRX and WOSS* I'll either make one or get a knock off, thanks guys.

StealthHealth

singletrackmtbr wrote: »

Inverted rows are a good alternative. If you have anything high in your home you could throw a strap over it or clip a couple dog leashes and hold the handles. Or you could use sturdy broomstick between two chairs.

I just did a search and found a doorway pullup bar at Walmart for 19 dollars.

+1 inverted rows. You can do them hanging under a table.