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05-27-08, 08:29 PM
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#1 (permalink)
| | I used to be 217 lb
Join Date: May 2008 Location: Indiana
Posts: 90
Weight StatisticsMay 12, 2008 Start Date:
197 lb Start Weight:
186 lb Current Weight:
140 lb Goal Weight:
-11 lb Weight Loss:
Nov 30, 2008 Goal Date:
| Substitute for Pull ups?
Hi. I've been gathering information for making an exercise plan, but I'm stuck on one thing.
Apparently, pull-ups are essential, but I cannot do even one. I've read that there is no proper substitute for a pull up (as it works your biceps and in general "substitutes" work other muscles).
To work around this, does anyone know if there is a beginners version of a pull up? Also, is it not recommended to do if a person is overweight and may hurt their wrists?
__________________ My body was given to me as a trust from God, and I intend to return it to Him in the best condition possible
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05-28-08, 10:34 AM
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#2 (permalink)
| | Deos Fortioribus Adesse
Join Date: Mar 2007 Location: Southeast region of PA
Posts: 323
200 lb Start Weight:
185 lb Current Weight:
210 lb Goal Weight:
-15 lb Weight Loss:
| Re: Substitute for Pull ups?
Quote:
Originally Posted by Alia  Hi. I've been gathering information for making an exercise plan, but I'm stuck on one thing.
Apparently, pull-ups are essential, but I cannot do even one. | Essential for what?
Don't believe everything you read.
Pull-ups are a great exercise. But that doesn't make them essential. Quote: |
I've read that there is no proper substitute for a pull up (as it works your biceps and in general "substitutes" work other muscles).
| I'm not sure I follow.
You do realize that pull-ups primarily train your back, right?
Biceps are one of the secondary muscles that are called on for the exercise. And pretty much all back exercises are going to call on your biceps. If you're pulling something, your biceps are working. Quote: |
To work around this, does anyone know if there is a beginners version of a pull up? Also, is it not recommended to do if a person is overweight and may hurt their wrists?
| Are you training in a gym?
If so, you can do cable pulldowns.
If you're training at home, what equipment do you have? | |
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05-28-08, 12:16 PM
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#3 (permalink)
| | BMI is for the BIRDS!
Join Date: Oct 2006 Location: Phoenix
Posts: 959
Weight Statistics10/1/2006 Start Date:
310 lb Start Weight:
214.5 lb Current Weight:
202 lb Goal Weight:
-95.5 lb Weight Loss:
10/1/2007 Goal Date:
| Re: Substitute for Pull ups?
At a gym they might have a pullup machine that will add some counter weights to help you reduce your body weight. If not you can either put your legs on a chair or have someone hold your legs. I have my kids do negatives, get on a chair and "hop up" to the start position and let yourself down slowly. Eventually you'll get the strength to do 1 or 2 and then work from there.
__________________
No reason to diet, subscribe to food services, have surgery or take diet pills. Learn to eat right, count calories and exercise. If 400+lb people on Biggest Loser can do it, so can you!
Mike B 6'4" 39 yrs young
**Oct 1 2006 - 310 lbs 40%+ BF ***NEW LOW!!!*** June 8th 2008 - 214.5lbs and dropping!
I had the pain of regret for many years, I now proudly bear the pain of sacrifice.
189lbs LBM last tested Aug 1. 210lbs for 10% BF
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05-28-08, 06:22 PM
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#4 (permalink)
| | Gimpy
Join Date: Feb 2008 Location: Vancouver, British Columbia (Canada, eh?)
Posts: 93
Weight Statistics02/18/08 Start Date:
170.5 lb Start Weight:
144 lb Current Weight:
140 lb Goal Weight:
-26.5 lb Weight Loss:
08/20/08 Goal Date:
| Re: Substitute for Pull ups?
The machine Mike is refering to is called a "chin-assist" machine. Just about all women's gyms have them, as most females I know have a very hard time doing pull-ups without an assist. What I've also done when working with another trainer is have them help just by applying a light pressure to my legs to gently help lift me, so suddenly you're lifting a little less than your full amount of body weight.
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05-28-08, 11:46 PM
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#5 (permalink)
| | Administrator
Join Date: Jan 2005 Location: Phoenix, AZ
Posts: 7,955
Weight Statistics8/1/2006 Start Date:
185 lb Start Weight:
152 lb Current Weight:
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5/1/2007 Goal Date:
| Re: Substitute for Pull ups?
Quote:
Originally Posted by Erin The machine Mike is refering to is called a "chin-assist" machine. Just about all women's gyms have them, as most females I know have a very hard time doing pull-ups without an assist. What I've also done when working with another trainer is have them help just by applying a light pressure to my legs to gently help lift me, so suddenly you're lifting a little less than your full amount of body weight. | Bingo! Just cross your feet behind you and you can easily be helped up! I agree with Steve. I love my pull-ups, and try to incorporate them into about half of my upper body workouts but they are far from essential.
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05-29-08, 07:01 PM
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#6 (permalink)
| | I used to be 217 lb
Join Date: May 2008 Location: Indiana
Posts: 90
Weight StatisticsMay 12, 2008 Start Date:
197 lb Start Weight:
186 lb Current Weight:
140 lb Goal Weight:
-11 lb Weight Loss:
Nov 30, 2008 Goal Date:
| Re: Substitute for Pull ups?
Quote:
Originally Posted by Erin The machine Mike is refering to is called a "chin-assist" machine. Just about all women's gyms have them, as most females I know have a very hard time doing pull-ups without an assist. What I've also done when working with another trainer is have them help just by applying a light pressure to my legs to gently help lift me, so suddenly you're lifting a little less than your full amount of body weight. |
Oh, ok thanks! Will definately attempt it!
And I did a bit more reading, yeah, they're not essential 
__________________ My body was given to me as a trust from God, and I intend to return it to Him in the best condition possible
.
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05-30-08, 09:04 AM
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#7 (permalink)
| | Deos Fortioribus Adesse
Join Date: Mar 2007 Location: Southeast region of PA
Posts: 323
200 lb Start Weight:
185 lb Current Weight:
210 lb Goal Weight:
-15 lb Weight Loss:
| Re: Substitute for Pull ups?
I like me some pullovers too. | |
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