![]() All you need to do is place a barbell in your power rack or squat rack at a height that allows you to hang from the bar in a seated position. You can also attach resistance bands to your pull-up bar or power rack and use them to partially eliminate some of your body weight.Īlternatively, you can do low bar pull-ups (see below). Try jumping to gain some momentum and then use slow and controlled negatives to build strength for a couple weeks. First is to push through with real pulls and chins. Having said that, I’m guessing that you’re not going to have one of these in your garage gym either, so alternatives must be found. I think the lat pulldown is an excellent machine for helping novices develop the necessary strength to do more than one pull-up or chin-up at a time. This is another one of the few machines that I believe has a place in a gym. ![]() Lat Pulldown Alternative Exercises (Upper Back) Seated Band Rows – ( resistance bands + grip triangle or wide lat attachment).Landmine T-bar Rows – ( beater bar + landmine + landmine handles).Bent Over Double Dumbbell Row – (dumbbells or kettlebells ).Bent Over Barbell Rows – (barbell or Swiss Bar + weights ).Dumbbell Rows – ( bench + dumbbellsor kettlebells ).Inverted Row – (fixed bar or rack + barbell). ![]() Use any of the following exercises as an alternative exercise to the seated row. It’s okay, the row is easy to do at home. Despite it’s usefulness, you probably won’t be buying this machine for your garage gym. Selectorized and plate-loaded cable pulley machines typically do a pretty good job of replicating natural movement without restricting range of motion like some isolation machines do. The seated cable row machine is one of the few machines that I like and miss. Seated Cable Row Alternative Exercises (Back) I tried to avoid anything with a required 15-30 second ad. The few remaining videos all link to YouTube, so they may have the short ads you can stop after 5 seconds. I reference a lot, as they have the most massive exercise database that I know of and they don’t run ads before each video demonstration, which I figured you all would appreciate. If you don’t know what a particular exercise is, click on the name of the movement to see a video demonstration. For instance, I don’t think that I need to tell you that the barbell bench press is the alternative to cable loaded bench press machines or the Hammer Strength ISO Bench Press. That said, I will mostly avoid listing machine exercises that have very obvious free-weight alternatives. I merely intend to show alternative exercises to commonly used machines that have less-than-obvious alternatives for those lifters who may be new or just not be as experienced as others. My goal with this article is not to be a giant database of exercises. For the sake of simplicity, I will continue to refer to these exercises as alternatives. If I may rant for a second, I do hate having to refer to these exercises as alternatives. It’s really the machine exercises that are the alternative exercises, but whatever. The best part is that the free-weight alternative is going to almost always be far superior than the machine movement. It may not be the exact same movement, but I guarantee you that you can work every single muscle in your body with a barbell, dumbbells, or even just your own body weight. Well don’t worry, as there are free-weight alternatives to every single exercise you can do on a machine. Oh and yes, I did in fact just make that term up. You may even be at a loss as to what exercise you should be doing as a free weight alternative. Machine withdrawal is when you are accustomed to utilizing a machine for any given exercise rather than using free-weights, and now you find yourself missing that machine. When you first make the transition from training at a commercial gym to working out in your own home/garage gym you may experience what I like to call machine withdrawal. ![]() Exercise Equipment Reviews and Weightlifting Articles ≡ Menu
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