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Melhores alternativas para Pullups: 💪🔥 Maximize seu treino!




Pullup Alternatives


🏋️ Best Alternatives to Pullups for Beginners

If you’re new to pullups and are looking for alternatives to build your upper body strength, try these exercises:

  • Assisted Pullups – Use a resistance band or an assisted pullup machine to support your weight.
  • Negative Pullups – Start at the top position and slowly lower yourself down.
  • Inverted Rows – Lie under a bar or a suspension trainer and pull your chest towards the bar.

🏠 Top-rated Pullup Alternatives for Home Workouts

If you prefer to workout at home and don’t have access to a pullup bar, here are some effective alternatives:

  • Doorway Rows – Use a resistance band and anchor it to a sturdy door frame for rows.
  • Chair Dips – Sit on the edge of a chair and lower yourself down by bending your elbows.
  • Supermans – Lie face down on the floor and lift your arms and legs off the ground.

💪 Effective Pullup Alternatives for Building Upper Body Strength

Looking to build your upper body strength? These pullup alternatives will help you achieve your goals:

ExerciseMuscles Targeted
PushupsChest, shoulders, triceps
Dumbbell RowsBack, biceps
Lat PulldownsBack, biceps

🤸 Low-impact Alternatives to Pullups for Joint-friendly Exercises

If you have joint issues or prefer low-impact exercises, consider these alternatives to pullups:

  • TRX Rows – Use suspension trainers to perform rows while minimizing joint stress.
  • Seated Cable Rows – Sit on a bench and pull the cable towards your body using a rowing motion.
  • Band Pull-Aparts – Hold a resistance band in front of you and pull it apart by squeezing your shoulder blades.

🎯 Top Alternatives to Pullups for Targeting Specific Muscle Groups

If you want to target specific muscle groups, try these alternatives to pullups:

  • Chin-ups – Similar to pullups, but with an underhand grip to emphasize the biceps.
  • Wide Grip Pullups – Wider grip targets the lats and upper back.
  • Close Grip Pullups – Close grip targets the forearms and biceps.


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