Pull Up/Lat Pull Down Alternatives

Bigger Stronger Leaner
1

I have recently started lifting after some time away from working out as a whole. a long time ago, i was capable of doing wide grip pull-ups, but that is not the case anymore. I do not have access to a lat pulldown machine at this time to increase my capacity. Would you all please offer up some ideas on exercises that can get me on my way to doing wide-grip pull ups again? i can currently get about 2 before fatigue and they are pretty weak themselves (incapable of pulling my chest all the way up). I have a full cage setup in my garage. I have been doing some bent over rows with dumbbells, and have some exercise bands that I hang from the top of my cage and pull down on. I have been doing them for almost 3 weeks now and am not seeing any real increase in my capability to do actual pull-ups (either wide or close grip). I realize that dropping some weight might be a popular answer, but that is not really my goal, and I’m less than 10 lbs heavier than I was when i used to lift heavily.

Thank you in advance. Any ideas will be much appreciated.

2

Band assisted pull ups and you could also just do slow negatives to help build strength.

3

Do some lat pullovers, it’ll help work the lats without as much stress on the arms. I’ve been doing them for 4 weeks now and my pullup count has almost doubled

4

[quote]rdownie2416 wrote:
Would you all please offer up some ideas on exercises that can get me on my way to doing wide-grip pull ups again?[/quote]
If you want to make it a priority, do the Category #1 routine here for a month and then re-check your max and repeat or adjust for another month:

Use your bands to simulate a pulldown as best you can where needed, and do the rest of your training (legs, chest/shoulders/tris) on one or two other training days each week.

5

[quote]dreadlocks1221 wrote:
Do some lat pullovers, it’ll help work the lats without as much stress on the arms. I’ve been doing them for 4 weeks now and my pullup count has almost doubled[/quote]

Are you joking? OP said he doesn’t have access to a lat pulldown machine.

EDIT: Really sorry, I take it back. I should have read your post properly…

6

Do something like 10 sets of 1 a couple days of week. Eventually you’ll get to 10x2, 10x3 etc…

After a while, you could set a benchmark of say, 30 pull ups and get there 4-6 sets.

Increase your benchmark as you get stronger and eventually incorporate weighted pull ups.

7

Thank you all for your replies.

8

Just in case I wasn’t clear, with slow negatives I mean using a bench or step to get yourself in the up position and then lowering yourself as slowly as possible.

9

Rack chins…look them up on youtube.