Hangs as pull up substitution

Forums Fitness training Hangs as pull up substitution

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    Hello! I’m new to all this and starting at L1D1. I am much more likely to stick to this program if I can do it from home, so I’m doing pull-up subs with a shower curtain bar.

    I tried doing body rows with a towel, but I felt a very weird sensation in my upper back, like my shoulder blades were pushing against each other. So I switched to hanging from the bar for about three seconds with my knees up, which I found much more difficult. I eventually switched back to careful body rows because my abs were burning.

    Any suggestions for working with a shower bar until I can actually do a pull up?



    Body rows are the generally accepted best sub for pullups. Second choice is negatives or jumping pullups. The rate is 3:1 (do 3 subs for each required pullup).

    Welcome and enjoy!


    I made ‘rings’ and did body rows. Here is a link to my log and the rings I made.


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