The 5 Best Substitutes to Pull-Ups in CrossFit
Pull-ups are a cornerstone of CrossFit workouts, known for building upper body strength, enhancing grip, and improving overall fitness.
As a fundamental bodyweight exercise, they challenge multiple muscle groups around the shoulder joint, including the back, shoulders, arms, and core, making them a go-to movement in many WODs (Workouts of the Day). (1)
However, not everyone is ready or able to perform pull-ups—yet. Whether it’s due to injury, insufficient upper body strength, particularly in the latissimus dorsi, or lack of access to proper equipment, there are plenty of reasons someone might need a substitute.
But here’s the good news: swapping out pull-ups doesn’t mean compromising your workout.
With the right alternatives, you can still achieve the same upper-body pulling stimulus while working within your current abilities.
I’ve been a Physical Therapist and Remote CrossFit coach for over twelve years, and I’ve dedicated my career to helping people train CrossFit effectively without joint pain.
I know how frustrating it can be when injuries hold you back, so I focus on strategies that empower my clients to scale workouts, like pull-ups, in a way that suits their needs so that they can make progress and reach their fitness goals.
With my experience, I can help you find the right modifications to keep progressing without discomfort.
In this blog, we’ll explore the best pull-up alternatives in CrossFit and how you can maintain intensity while progressing toward unassisted pull-ups.
Best Substitute For Pull Ups In CrossFit
There are various exercises that can effectively replace pull-ups while still promoting strength development and mimicking the same upper body mechanics.
Let’s break down some of the best options and who they are best suited for.
1. Ring Rows
Description:
Ring rows are a bodyweight row variation involve pulling your body towards a set of rings from a horizontal or semi-horizontal position.
By adjusting your body angle, you can modify the difficulty of the exercise, making it an excellent option for athletes at different fitness levels.
If you don’t have a set of rings you can also perform an inverted row on a barbell.
Who it’s for:
Ideal for beginners or athletes working on building upper back strength for the pull-up exercise. The adjustable difficulty allows for gradual progression.
Benefits:
- Develops pulling mechanics similar to pull-ups.
- Engages the core, back, and arms for full-body control.
- Easy to scale by adjusting the body angle, offering a personalized challenge.
2. Assisted Pull-Ups
Description:
Assisted pull-ups use resistance bands or a partner to reduce the amount of bodyweight you need to lift.
The band (or partner) helps by providing additional support, allowing you to perform the full range of motion with less effort.
Who it’s for:
Best suited for athletes who are building strength but aren’t ready for unassisted pull-ups. It’s a helpful middle ground for progressing toward the full movement.
Benefits:
- Maintains the full pull-up movement pattern while making it more accessible.
- Builds strength in the same muscle groups as unassisted pull-ups.
- Easily adjustable by using bands with varying resistance levels.
3. Jumping Pull-Ups
Description:
Jumping pull-ups involve using momentum from a lower body jump to assist you in getting your chin over the bar.
You start from a slightly lowered position, jump up, and pull yourself to the top.
Who it’s for:
Suitable for athletes with some upper-body pulling strength but who aren’t yet able to do strict pull-ups. It’s also a great option for high-rep workouts where maintaining intensity is key.
Benefits:
- Helps develop explosive power and dynamic pulling strength.
- Provides a smooth transition to full pull-ups as you build strength.
- Allows for high reps, making it ideal for endurance-focused WODs.
4. Negative Pull-Ups
Description:
Negative pull-ups focus on the eccentric portion of the movement—the lowering phase.
Start at the top of the pull-up position (using a step or jump to get there), and then lower yourself slowly and with control.
Negative pull-ups are a great way to build strength that directly transfers to the pull-up. (3)
Who it’s for:
Great for athletes working on pull-up progression. Negative pull-ups are particularly effective for building the strength needed to perform a full pull-up.
But, I don’t recommend these during metcons because of the muscle damage that occurs with them.
Benefits:
- Eccentric training helps to build strength faster by focusing on the lowering phase.
- Ideal for gradually building the ability to perform a full pull-up.
- Can be incorporated into a strength-building progression plan.
5. Cable or Band Pull-Downs
Description:
Cable pull-downs on a lat pulldown machine or band resistance pull-downs mimic the pull-up movement using straps or bands anchored above you.
This substitute works by pulling the band or straps downward, engaging the same muscles as a pull-up.
Who it’s for:
Perfect for athletes without access to a pull-up bar or those looking for a gentler option that still challenges the upper body.
Benefits:
- Mimics pull-up mechanics, working the same muscle groups.
- A great option for home gyms or travel workouts.
- Can be scaled by adjusting the resistance of the band or by using a narrow or wide grip.
Why Substitute Pull-Ups?
There are several situations where substituting pull-ups becomes necessary.
Let’s take a look at the most common reasons why an athlete might need to replace regular pull-ups in their workout.
1. Fitness Levels:
Not every athlete is at the point where they can perform pull-ups.
Whether you’re just starting out or still building upper body strength for your first pull-up, it’s important to choose an exercise that matches your current fitness level.
Substitutions like ring rows or assisted pull-ups provide the opportunity to scale back the intensity while still working on the necessary muscle groups.
The goal is to continue progressing toward unassisted pull-ups in a stepwise fashion and avoid injury.
2. Injury Considerations:
Injuries to the shoulders, back, or arms can make pull-ups painful or less than ideal.
Instead of pushing through discomfort and essentially “picking the scab,” which could worsen the injury, opting for a substitute allows athletes to maintain their workout routine while protecting injured areas.
Alternatives like Lat pull-downs or band pull-downs can help work around injury while still engaging the upper body.
3. Scaling to Maintain Workout Intensity:
In CrossFit, maintaining the intended intensity of the workout is crucial.
If a WOD calls for high-rep pull-ups but full pull-ups are too difficult, using a substitute can help athletes keep up the pace and hit the desired number of repetitions without losing the workout’s intended stimulus. (2)
For instance, jumping pull-ups or band-assisted pull-ups allow for higher reps while still providing a strength-building challenge.
4. Accessibility or Equipment Limitations:
Sometimes, equipment isn’t available—especially in home gyms or travel settings where a pull-up bar might not be on hand. In these cases, alternatives like resistance band pull-downs can offer a similar pulling motion with different equipment.
These substitutes keep the workout effective even when ideal conditions aren’t available.
By choosing appropriate substitutes, athletes can ensure they maintain the integrity of their CrossFit workouts while working within their own fitness levels and limitations.
The next sections will explore the best substitutes that can help you continue progressing toward those unassisted pull-ups!
Key Factors to Consider When Choosing a Pull-Up Substitute
Choosing the right substitute for pull-ups in a CrossFit workout requires thoughtful consideration of several key factors.
Here are some important points to keep in mind:
1. Intended Stimulus of the Workout:
Every CrossFit WOD is designed with a specific goal in mind, whether that’s building strength or muscle mass, improving endurance, or developing a specific skill. When substituting pull-ups, it’s crucial to maintain the workout’s intended stimulus. (2)
For example, if the workout includes high-rep pull-ups to build endurance, your substitute should allow you to perform similar volume.
On the other hand, if it’s a low-rep workout focused on building strength, choose a substitute that challenges your upper body with heavier resistance.
2. Upper Body Pulling Mechanics:
The pull-up is a compound exercise that engages the back, shoulders, arms, and core. Compound movements involve multiple muscles and joints working together to produce movement.
When selecting a substitute, it’s essential to mimic the same pulling mechanics to ensure that the same muscle groups are being activated.
Exercises like ring rows or pull-downs closely resemble the upper body pulling motion and will help maintain the integrity of the workout.
3. Progression Towards Unassisted Pull-Ups:
For athletes who are working their way up to full pull-ups, the substitute should also support progression.
It’s not just about completing the WOD—it’s about moving well and getting stronger over time.
The best alternatives, like assisted pull-ups, negative pull-ups, or jumping pull-ups, help athletes build strength and develop the skills needed to eventually perform unassisted pull-ups.
Prioritize movements that challenge you while allowing for gradual improvement.
Progression and Scaling in CrossFit
Pull-up substitutes aren’t just for those who cannot yet perform the movement.
They also serve as critical tools for athletes looking to improve their pulling strength, endurance, and overall fitness.
CrossFit encourages athletes to continuously progress, and using scaled movements allows athletes to gradually work towards unassisted pull-ups while maintaining workout intensity.
Progressing Towards Unassisted Pull-Ups:
Each substitute offers a different level of challenge, creating a natural progression path.
Here’s how athletes can use these movements to build towards unassisted pull-ups:
- Start with Ring Rows or Pull-downs: These exercises provide foundational strength by working the same upper-body pulling mechanics at an easier level.
- Incorporate Assisted Pull-Ups: Once you’ve improved your strength levels, begin incorporating resistance band or partner-assisted pull-ups to work through the full range of motion with lighter resistance.
- Add Jumping and Negative Pull-Ups: Jumping pull-ups can help improve power and technique, while negative pull-ups emphasize eccentric strength, preparing your muscles for the challenge of unassisted pull-ups.
- Transition to Unassisted Pull-Ups: As you develop the necessary strength and endurance, reduce the assistance over time until you can perform unassisted pull-ups from a dead hang.
- Add Kipping or Butterfly Technique: After you have reached a sufficient amount of strength in your main muscles involved in the traditional pull-up, you can add momentum using a kip variation. I recommend a strict pull-up count of three repetitions before trying these to avoid shoulder injuries.
The Importance of Scaling:
Scaling is a core principle of CrossFit that ensures every athlete can experience the intended intensity and stimulus of a workout, regardless of skill level. (2)
When it comes to pull-ups, scaling helps athletes maintain the intensity and volume of their workout while working within their current abilities.
Whether you’re scaling by using a substitute or modifying reps, the goal is to find the best variation to challenge yourself and progressively build capacity without sacrificing form or risking injury.
Proper Form and Technique
Maintaining proper form and technique in all substitute exercises is essential for maximizing the benefits of your workout.
Each movement has specific alignment and movement control requirements that should be adhered to for effective training.
Why Proper Form Matters:
Poor form can lead to ineffective training, where you’re not fully engaging the intended muscles.
It also increases the risk of injury, particularly when performing high-rep workouts or adding resistance. Correct form ensures that you’re building strength safely and effectively.
Tips for Proper Form and Alignment:
Here are some tips to maintain good form across the key pull-up substitutes:
- Ring Rows:
- Body Position: Keep your body in a straight line from head to heels, engaging your core throughout the movement.
- Pulling Mechanics: Squeeze your shoulder blades together as you pull towards the rings. Avoid shrugging your shoulders or arching your back.
- Assisted Pull-Ups:
- Assistance Setup: Ensure the band or partner provides just enough assistance to complete the movement without overcompensating.
- Movement Control: Focus on controlled, smooth movements. Avoid jerking or swinging your body.
- Jumping Pull-Ups:
- Controlled Descent: While you use momentum to jump up, control your descent as you lower yourself back down. This helps build strength in the eccentric phase.
- Explosive Power: Jump from a strong, stable base and engage your entire body in the movement.
- Negative Pull-Ups:
- Slow Eccentric Phase: Lower yourself as slowly as possible to maximize the strength-building benefits of the eccentric portion of the pull-up.
- Core Engagement: Keep your core tight and maintain control throughout the movement, avoiding any sagging or excessive swaying.
- Pull-Downs:
- Grip Width: Take a grip that is just outside shoulder width to mimic the demands of the pull-up.
- Proper Alignment: Keep your spine neutral and avoid arching your back. Pull down smoothly with an overhand grip, engaging your back muscles fully with each rep.
Wrapping Up On The Best Substitute for Pull Ups In CrossFit
In summary, finding the right pull-up substitute in CrossFit depends on your fitness level, the workout’s intended stimulus, and your long-term goals.
Whether you’re scaling due to injury, strength level, or equipment availability, there are several effective substitutes like ring rows, assisted pull-ups, jumping pull-ups, negative pull-ups, and cable machine or band pull-downs.
Remember, the key to success is progression.
Using these alternative exercises not only helps you maintain the intensity of your workout but also sets you on a path to mastering bodyweight pull-ups over time.
No matter which substitute you choose, maintaining proper form is crucial for maximizing the benefits and reducing the risk of injury. Focus on control, alignment, and full range of motion in every movement.
By approaching your pull-up progression methodically and scaling appropriately, you’ll continue to build strength, endurance, and confidence in your upper body pulling movements.
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FAQ
What are the rules for CrossFit pull-ups?
In CrossFit, pull-ups must meet specific standards to be counted as a valid rep. For strict pull-ups, athletes must start with arms fully extended at the bottom and finish with their chin clearly over the bar.
In kipping and butterfly pull-ups, the same range of motion applies, but athletes can use momentum from their hips and legs to assist the movement.
Each rep should demonstrate full extension at the bottom and chin over the bar at the top, ensuring consistency and proper form.
Why do CrossFitters do butterfly pull-ups?
CrossFitters use butterfly pull-ups to increase efficiency and speed in high-rep workouts.
The butterfly technique involves a circular, fluid motion that allows athletes to cycle reps faster than with kipping or strict pull-ups.
This movement conserves energy by reducing the number of breaks between reps, making it ideal for workouts that require a high volume of pull-ups or other movements in quick succession.
What is easier, kipping or butterfly pull-ups?
Kipping pull-ups are generally considered easier to learn than butterfly pull-ups.
The kipping motion uses a back-and-forth swing to generate upward momentum, which helps reduce the strength needed to pull up.
Butterfly pull-ups, while faster, require more coordination, timing, and control, making them more challenging to master.
However, once the technique is learned, butterfly pull-ups can be more efficient for high-rep workouts.
References:
1. Youdas, J. W., Amundson, C. L., Cicero, K. S., Hahn, J. J., Harezlak, D. T., & Hollman, J. H. (2010). Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup™ rotational exercise. Journal of strength and conditioning research, 24(12), 3404–3414. https://doi.org/10.1519/JSC.0b013e3181f1598c
2. Prochnow, T., Amo, C., Patterson, M. S., & Heinrich, K. M. (2022). I CrossFit; Do You? Cross-Sectional Peer Similarity of Physical Activity Behavior in a Group High Intensity Functional Training Setting. International journal of environmental research and public health, 19(9), 4932. https://doi.org/10.3390/ijerph19094932
3. Harris-Love, M. O., Gollie, J. M., & Keogh, J. W. L. (2021). Eccentric Exercise: Adaptations and Applications for Health and Performance. Journal of functional morphology and kinesiology, 6(4), 96. https://doi.org/10.3390/jfmk6040096
