Three Ways to Work Your Lats and Upper Back Muscles Without a Pull-up Bar or Rings

[@dave_stewart954]

Great info, remember WWF wrestler Bob Backlund did hundreds of ab wheel rollouts every day and said it was a full upper body workout which made him super strong and immovable.

[@williamcastilla1963]

Did Backlund do them from his knees? It seems like standing ab wheel rollouts are overly difficult.

[@dave_stewart954]

@@williamcastilla1963 I've only ever saw footage of him doing the kneeling ab rollout, never the standing version. He was doing hundreds of them though, I've read that he still does half an hour of step ups and then half an hour of ab wheel rollouts daily. The man is a pure beast in his 70s!

[@williamcastilla1963]

@@dave_stewart954 Lately, I've been thinking about how I need to incorporate something new into my workouts. I'm gonna make it kneeling ab rollouts! Thanks for the inspiration!!

[@dave_stewart954]

@@williamcastilla1963 you're welcome!

[@TurdFurgeson571]

You read the title, so you know what you're here for. Video starts here: 1:14

[@imnodog]

inverted rows! two chairs and a broom stick and you got yourself a great tool!

[@DragonNinja1989]

I had never even heard of floor zombies before! Thanks for some great exercise ideas without a bar!

[@coreyfrisch3966]

I definitely enjoyed this edition of Al’s show! The creativity is refreshing; I got a kick out of the floor “pull-ups!” A move that I have used in the past with great success, is an under the table inverted row.

[@aaahhhokok1132]

I do those too . They are great ! The only problem is the grip but you get used to it . Put a towel or something to avoid scratching your hands too much . I also like to put a chair to place my feet , that way you can even do a dead hang , if the desk is tall enough .

[@jessicarabbit439]

Slider disc floor pull up is great.

[@pmuns0n]

These are great ideas, thanks. I do have access to a bar, but am only at the "dead hang" phase of my pullup journey. Definitely gonna add those rows and floor zombies to hopefully get things moving in that respect.

[@lukasavanovic7102]

Also reverse planche is working back alot, and there is also exercise (idk what its called) where you lay on back and then push with elbows.

[@Lasombrosidad]

Back widows

[@lukasavanovic7102]

@@Lasombrosidad thats it

[@leemanwrong]

You might be referring to what they call a manna in gymnastics.

[@Javeleno]

Hi Al, i just moved from my home to another and now i don’t have a pull up bar ( i hope to solve this problem asap) and this video really help me to find new way. But in any case I found the “australian table row” the most effective way to substitute pull up! After this video i think i will buy an abwheel as fast as i can!

[@bancal]

I now train pull muscles with a rope, but..I’ve been training years at home and notice that the kettlebell swing with proper weight works very well the lats. Great option for training at home.

[@ImpalerVlad]

Me three

[@777tillinfinity]

If you wrap your shoulder a lil round when jerking it actually activates the lats!! And I alternate hands and work my lats

[@johnganshow5536]

I have one of those lat pull up bars that you stick above a door frame, works great for pull-ups...

[@leonardwashington6309]

Thank you, Al. I just came across your video. Glad I did. Useful information!

[@anthonybuskulic4675]

You can easily pack gymnastics rings in your carry on bag which will not only help you do pull-ups but they will also help you do many other exercises. The gymnastics rings will also help work stabilizer muscles since they (the rings) are not solid like the pull-up bar.

[@antoniohiguera1738]

Hi! as a person who lives in a small town that dosent have a bar (but a lot of inefficent street workout sh**ty stuffs) i really apreciate this video!

[@cameronmiller6240]

One thing I’ll say is chest facing the wall handstands prevents a lot of “banana back” issues. Thanks for the tips!

[@senseibas8199]

Thanks Al! Was looking for this for my dojo. No bar on the mat!

[@percymak]

Hey hey hey Al, You are creative! These are the exercises that I really want.

[@fazole]

You can just get or make suspension straps, drape them over a tree limb and pull up from standing or seated depending on ability. Anyone can do this.

[@alexandruradudragos1434]

Good luck finding a tree limb in Spain

[@chepesantacruz777]

Or just use the branch lol

[@fazole]

@@alexandruradudragos1434 A railing, a horizontal support, a fence. You can clip a carabiner to a fence and tie a strong cord to the other end. Then loop straps through that.

[@danr5462]

We don't all live in the untouched wilderness dude. I haven't seen a tree in 3 years.

[@seanyd5698]

@@danr5462 if you havnt seen a tree in 3 years you need to get out more dude 🤣

[@dvdly]

Two additional exercises I find useful: 1) A spider pushup, whereby your arms are much like in the extended position above your head as in your floor zombie. You can adjust just how far above your head for difficulty. This also hits the biceps a bit. 2) For traps and other back muscles, there's the backbend or reverse pushup. But this one might not be good for some people's wrists or shoulders.

[@glodusmuspell9069]

What is traps? What kinda traps?

[@ran1743]

or for traps just put some stuff in a bag and do shrugs

[@goblinsgym]

Not the same thing, but you can do inverted rows with any sturdy table. The lats can also get some love from isometric pull-overs - reach behind you to the crossbeam of a bed, pull hard.

[@fitnessrushwallyworkouts.2025]

Thanks for the back exercise tips.

[@MucaroBoricua]

I had never seen floor zombies. They make a lot of sense. Thanks.

[@everettnapihaa6111]

Arnold's two chairs and a broomstick whenever he traveled when he was young and no gym nearby. He described running up 25 flights of stairs and down 25 flights of stairs and up 25 flights of stairs then down 25 flights of stairs repeating it over and over and Johnny Carson's reaction like his head was spinning had the audience laughing so hard!

[@Dre_Key]

Going to order a wheel now. Thanks alot!

[@ktkktlzubi]

great video.. floor zombies lol but a great idea.. another thing apart from handstands.. forarmstands .. I feel it even more in my back.. suspension trainers not around .. wrap a towel around something and do if needed unilateral pulls.. did it this summer:)... never thougt of the abs wheel but u are right , in yoga there is hardly any pulling , one big problema:) great video

[@tigerjin6086]

Wow! The floor zombie is genius! Another alternative that I used, was door pullups. I know your video is about "can't hang from anywhere," but door pullups are something that I don't see get talked about, so I'm putting that option here. You just have to watch out for damage to the door that I'm not sure can be avoided. Eventually the doors tilt away from the hinges.

[@BR0JASON]

Put a book (or a few thin ones) under the door to keep it from sagging.

[@altuber99_athlete]

Dude, I used to watch your videos (as well as from other YT calisthenics channels) about 4 years ago. I started training again after obtaining a major in electrical engineering. I didn’t think you’d still publish these Q&A videos. It’s always funny the “hey hey hey” at the beginning; someone should make it a meme. 😂

[@ninertactics]

Thanks I never thought of it that way. Another thing Im thinking off is the Lalanne push ups, it can be used alongside floor zombies.

[@brunomaelstrom8823]

I also do horizontal pull-ups from under a table it’s quite practical !

[@imanifetabundance92]

Hey Hey hey l I really appreciate you, you have very great advice and I love they way you do it. Thank you for all you do for the fitness community!

[@markwritt8541]

I never cared for the floor zombie, but it would possibly benefit from something to hold onto like a post or a piece of furniture, along with a backpack full of some kind of weight. The reverse portion probably hits delts well too. Kneeling ab rollout does seem like a good all around upper body exercise.

[@victormanuelpolanco922]

Always great tips with the best affordable smile out there!.

[@lauvictor9481]

Thanks alot for such useful information 👍

[@JusticeBurpees]

I always wanted to join the military; I'm from a developing country so I cannot always go do pull-ups. Trees in developing countries are tall. So I thank you from the bottom of my heart for uploading this video, gonna try floor zombies after posting this comment. Thanks again. Edit: Floor zombies are awesome, gonna share with my friends right now. Not gonna lie, you look like a murderous psycho while talking, but your methods are legit along with your knowledge. I developed hypertension and nearsightedness at a young age due to various factors outside my control so I appreciate anything related to pull ups without equipment for over-all health. Also, I could not find any reference to "floor zombie" exercise on google and youtube but I will definitively use them as they're the best alternative to pull ups for me, along with handstand. Thanks once again, shared with my friends.

[@redburtley6021]

Ha, ha. LOL

[@unknowncrazy15]

Thank you broooo, I needed this been looking for videos like this fit fam brothers for life

[@Doppelganger444]

Dolphin asana (works like a pull over too) and some kind of reverse planks and bridges works well too dinamicly

[@lunarmodule6419]

Brilliant! ...And Happy new year!

[@Saiarts_yt]

Not many of the people does have the affordability to purchase trx trainers or pull up bar station. So I came up with using a yoga straps as a suspension trainer. Otherwise I do victorian raises or reverse plank for bodyweight alternative.

[@chuckiemeister]

You can do inverted body rows by taking two chairs and placing a broomstick across the top of them. You have to be careful and the best chairs to use all the metal folding chairs which usually have an opening at the top of them so you can carry them

[@Ballistah-q5v]

I actually like rack pull-ups for these purposes. It's like inverted row with two chairs and a broom, but you go into a kind of an L-sit and keep your torso vertical, basically pull-ups with your legs on the ground/chair in front of you.

[@gablison]

I like doing the floor pulls with my Y-bells. I hold the middle "dumbbell" handle and just pull, the rubber gives me good friction if I want to pull the bell towards me and makes it harder than if I were to pull myself towards it.

[@SCarroll1973]

As always great advice, thank you.

[@mikenichols6573]

I like your videos. Nice pool

[@shanekauppila5244]

that standing ab wheel rollout was super impressive, ab wheels are way harder than they look!

[@MR-yp7mu]

Great travel options too! I will start packing my ab wheel with me.

[@arsenalmanic]

That last one (the slide) you could wear a backpack, but make sure it's fastened so doesn't slip off the sides

[@perrypelican9476]

I have a set of elastic things with varying resistances that I tie to something heavy like a dresser leg. I lie on my back and pull the elastic thing towards me, beginning with my arms extended above my head. It's exactly the same as doing a pull-up and the farther you lie from the anchor point to begin, the tougher the pull. There are many things you can use to anchor the end of the elastic to work different muscle groups. Door handles work well.

[@DiegoRastalife]

I've done L-sit pull ups on the handles of an old static bike with great success :D Just make sure the handles don't move and are properly tightened, to avoid hitting your coxis hard on the floor while doing it ;)

[@carlduffin]

Excellent Al - thank you.

[@amigocarlos5111]

Great vid Al. Just subscribed to your channel.

[@davewoods8539]

Very interesting thanks. If you happen to have a pool at home or behind you lol... I’m going to ad swimming. Cheers from Australia.

[@benwarner468]

My name is Ben. I’m wondering what your favorite exercise is to work the Serratus Anterior

[@brotherlittlefoot2216]

2 suggestions...Use resistance bands w both the wheel and the floor zombie,maybe even a wider bar if one can w the wheel for better muscle hits.Also,place a book beneath the edge of a sturdy door,throw a strong towel over the top and wallah! Do pull-ups.

[@GeorgeLocke]

How do you use a band with a "floor zombie"? Connect your feet to a post or something?

[@brotherlittlefoot2216]

@@GeorgeLocke Run the full band around behind the back,but under the arms- cupping them in the hands..Stay on your knees.Not as difficult as it sounds,but u may have fun figuring out which size band works best..

[@GeorgeLocke]

@@brotherlittlefoot2216 I'm still not quite seeing it. If the tension is between the armpits and the hands, then that would make it harder to press, not pull.

[@brotherlittlefoot2216]

@@GeorgeLocke I see what u are saying.The point is that you have tension going both ways,bc u will be pressing w your bodyweight.U could sit here and debate w this w me or try it yourself - which is what always works for me...You could also tie the band to a heavy stationary object above u and pull it down as u pull down for the same directional force.

[@wildyracing1]

If you live in a house with a rather tall tree in its yard, you can tie up a rope to a branch 4-5-6 meters high. Then you can start climbing this rope using only your hands while your feet are just hanging OR if you feel like a champ, you can involve the core by holding the feet straight in front of your body at 90 degrees. Climbing rope only by using hands will do miracles for your upper body and will create power and explosiveness you never had before. It is however very hard to impossible for beginners to do ever one climb (sometimes even to start climbing), so feet can be used tieing the rope as a support. An easier version of the rope climb exercise will be to apply the same technique to climb steel poles like street lamps and such, where the pole is static and does not move, thus making the exercise easier and safer.

[@sakaarnayak666]

Great video! Keep em coming

[@stevenscott2136]

Open a door halfway, shove magazines or wood blocks under it so you don't ruin the hinges. Grab the top edge and pull up. You probably want an exterior door for this, as many interior doors are surprisingly fragile.

[@samratmitra9721]

These are the most effective and useful workout. We can do anywhere and anytime... great

[@EagleEyeAnalytic]

You rock Al. I travel often and sometimes have zero access to places to pull from. Thank you! 😊

[@sna3934]

What about bridges? I can do a few heavy variations

[@MrVincentTremblay]

I do the zombies with my upper body off the floor and I do less of those than I do regular pull-ups. They are super hard.

[@tractor720]

Not really necessary to "replace" pull ups. There are "mobile pull up bars" you can buy and clamp in your top of the door frame. I have such a bar in the attic but clamped under a simple wooden stair. It works very fine, too. :) (I removed from our door frame because it rubbed off a little bit his black colour on the door frame)

[@jimiboi87]

I like doing the floor zombie exercise on hot asphalt. You can really feel the burn that way.

[@jramnorway7985]

Killer video !!!! Thanks from cold Norway !!!!

[@nolan555]

Hey Al. I’m paralyzed and do calisthenics. I have absolutely NO WAY do do Handstand or even Pikes. What can I do? Bodyweight wise maybe an wheel?

[@ZenFighter189]

When i don t have a bar or rings i use a door, i put a towel on top of the door to protect my hand and i put something hard like a book under the door to protect it

[@davidboyle9732]

bob backlund looooved to do ab wheel rollouts!

[@Leo-jc1sy]

Thanks Al!!

[@loulopez554]

Excellent advice thank you.

[@jasonallen332]

Great info! Thanks for this!!!

[@krisnerdscave394]

What about australian pullups? You can do them using table for example :)

[@jordanglasper1064]

This was fun, just subscribed, notifications bell on!!!

[@jgreen4880]

Hells yeah Great video!!! 💯💪🏽💪🏽

[@jakemccoy]

Back bridge and archer pushups are two more. By the way, if somebody cannot get some dumbbells or a substitute, then they are not even trying.

[@stormeagle]

Thank you SO MUCH!

[@veeraragavanmohan6270]

Add more videos on ab rolls

[@minamur]

do a floor zombie with an elasic band around your ankles on one end and fastened on the other.

[@Iron-Bridge]

I found that a door pull up ( similar to the zombie but you're gripping the top of an open door, sliding up ) helps somewhat when I need to mimic a bar pullup when one isn't available. Obviously, make sure the door is sturdy . 😂

[@ezhukovroman]

Personally I use shovel handle. But years before when I cant do single pul-up I used medical bend or harness not shure how it calls and did rows. Why not do this instead.

[@heeebeeegeeebeee]

Interestingly enough, I have also found that high rep burpees make my lats grow. I don’t think everyone gets this effect, but it’s worth a shot

[@randolphpinkle4482]

It depends on genetics and age, though. When I was 20, almost every exercise I did had unintended consequences. Muscles popping and strength gaining from the most unlikely of exercises.

[@heeebeeegeeebeee]

@@randolphpinkle4482 Good point. I'm 35 now and it's been a few years so ... I wonder if it would have the same effect now?

[@carmeldcole]

Good information.

[@davincibz1]

Ab wheel is good alternative

[@proverbalizer]

Stairwells, edge of a porch etc. Open your eyes, look around. Work that fingertip grip.

[@kigormley]

Thanks 👍

[@leehelppie4544]

great info as always...thanks, al...

[@TheDaziedaze]

Hey! Thanks!

[@MrTbirdteddy]

A must do every DAY

[@alphaeligon9226]

Very interesting! Definitely will give it ATTEMPT!

[@atenas80525]

Great video - thanks

[@zeetalzee5582]

this is really useful, Al! We have a chin bar in the garage gym, but the. ceiling is quite low, and the child has grown taller than us! So, our plan is to put a bar outside for him/us, but until we can get that rolled out, well, it's useful to have some alternatives! :) He's going to love "floor zombies" Viva la age 15 kid, eh? :D

[@davidrichards3851]

Great information 🙏🏼

[@manilal7325]

Nice... Sir... Thank you... 👍🙏

[@cnctroubleshooting9052]

Nice. Simple. Works. 👍

[@leemanwrong]

Some other options to work your lats without a pull up bar include include the manna, dragon flag and shank lever.

[@kelvinanthony5397]

Thanks

[@pavelroytkov1718]

Thanks!

[@PatrickRecordon]

One of the simplest way to train your back is “Australian push-up” under a table or a desk. And it’s beginner friendly.

[@pawelkedzior19]

Very impressive

[@gregorybradley3700]

I have been using the programming in “Get Strong” since it came out. Due to rotator cuff surgery a couple of years ago I cannot do a wall handstand. I do a pike hold instead for 20 second intervals. Is there any other exercise that will help strengthen theses muscles? I am older and wiser which means I fully realize that slow and steady wins the day. Thanks

[@NAZMli]

I heard from fitness influencer wall slides in very good form(core and scapula engaged, chest open) are best to strengthen shoulder stabilisation, very important to milk for maintaining good full body tension in pull-ups every rep. To add more resistance go for prone floor slides kinda like floor zombies but with arms raised and maybe later hold a stick to add weight for more resistance.

[@nolan555]

@@NAZMli Hey Al. I’m paralyzed and do calisthenics. I have absolutely NO WAY do do Handstand or even Pikes. What can I do? Bodyweight wise maybe ab wheel?

[@NAZMli]

@@nolan555 maybe try different variations of dips.

[@JesusRevezzo]

My primary question based on this video is, where in Florida are you? I am in the Clearwater Florida area.

[@Alex-ik6pu]

Start 1:31

[@TheRealHawkeye]

Hey hey hey Al, what bar is better for pull-ups? One with insulation, or a straight metal one?