CaloSign inPull-up alternatives
Pull-ups are one of the hardest bodyweight moves, and most homes have nowhere to hang. Pulldowns and assisted pull-ups build towards one at the gym; at home, a row under a sturdy table is the closest thing to a pull-up, and a towel or doorframe will do too.
No equipment 3
Table row
Lie under a sturdy table, grip the edge, pull the chest up to it.
Start with 2 × 10, build to 3 × 12.
Works: back and lats, with the biceps and core
Tempo: 2s release · 1s pull
Towel row
Loop a towel round a door handle, lean back, pull the elbows past the ribs.
Start with 2 × 10, build to 3 × 12.
Works: back and lats, with the biceps
Tempo: 2s each way
Doorframe row
Hold both sides of a doorframe, lean back, pull in with a straight body.
Start with 2 × 10, build to 3 × 12.
Works: back and lats, with the biceps
Tempo: 2s release · 1s pull
At the gym 3
Lat pulldown
Lean back slightly, pull the bar to the upper chest, elbows down.
Start with 2 × 10, build to 3 × 12.
Works: lats, with the biceps and back
Tempo: 2s release · 1s pull
Assisted pull-up
Enough assistance for full range, chest up toward the bar.
Start with 2 × 10, build to 3 × 12.
Works: lats and back, with the biceps
Tempo: 2s release · 1s pull
Skip with shoulder pain.
Straight-arm cable pulldown
Arms long, sweep the bar down to the thighs, ribs down.
Start with 2 × 10, build to 3 × 12.
Works: lats, with the triceps and core
Tempo: 2s release · 1s pull
The home moves here are rows; there are more in the bent-over row alternatives.
If something hurts
- With shoulder pain: Table row, Towel row, Doorframe row.
Start with the easier number and build up over a couple of weeks. Stop if something hurts, and ask a doctor or physiotherapist about pain that stays - this is general guidance, not medical advice.
Let the app do the swapping
CaloDaily plans your week of workouts around what you have - home or gym, dumbbells or none - and any joints to go easy on. Tap a move you can't do and it offers these same swaps, with the reps adjusted. Pair it with the calories burned calculator to see what a session is worth.
More exercise alternatives
Workouts planned around you, free
CaloDaily shows what is left to eat and to move, plans meals from your own pantry and builds workouts that fit you. No wearable needed, no ads.
