dumbbell 'equivalent' of pull-ups?

Thank you all for your great advice. I was already doing curls and
bent-over rows, so I guess I'll stick to that (on top of ab work, of
course).

I'll look online for one of those wedge-around-the-wall bars.

Thanks!

J

Andrzej Rosa wrote:
> Dnia 2007-01-12 lemke_juergen DeleteThis @yahoo.de napisa³(a):
> > Hi everyone!
> >
> > I've been exercising for a couple of years now using a rope, dumbbells
> > and a bench. I'm happy with the different routines I've used over time,
> > but this setup doesn't allow me to do pull-ups. I have tried installing
> > bars in door frames, but my crumbling apartment can not support them
> > (last one fell three weeks ago). Which dumbbell exercises should I use
> > as a replacement for pull-ups?
>
> Bent over rows and pull-overs. Also ab-wheel (could be done with
> dumbbells) will train your lats to some degree.
>
> > Unfortunately I do not have the space for one of those stand-up pull-up
> > stations.
>
> If you have at least one door which can take it, make a loop from some
> webbing or strap and close the knot behind your door. Now you have
> something which can be used to attach stuff for doing various pulls.
> Also there are some pull-up bars available on-line which instead of
> prying your doorframe apart sort of wedge itself around your wall.
> I've no time to find it, but they don't cost much and they give you all
> what's needed.
>
> --
> Andrzej Rosa 1127R
 >> Stay informed about: dumbbell 'equivalent' of pull-ups? 

Dnia 2007-01-12 lemke_juergen RemoveThis @yahoo.de napisa³(a):
> Hi everyone!
>
> I've been exercising for a couple of years now using a rope, dumbbells
> and a bench. I'm happy with the different routines I've used over time,
> but this setup doesn't allow me to do pull-ups. I have tried installing
> bars in door frames, but my crumbling apartment can not support them
> (last one fell three weeks ago). Which dumbbell exercises should I use
> as a replacement for pull-ups?

Bent over rows and pull-overs. Also ab-wheel (could be done with
dumbbells) will train your lats to some degree.

> Unfortunately I do not have the space for one of those stand-up pull-up
> stations.

If you have at least one door which can take it, make a loop from some
webbing or strap and close the knot behind your door. Now you have
something which can be used to attach stuff for doing various pulls.
Also there are some pull-up bars available on-line which instead of
prying your doorframe apart sort of wedge itself around your wall.
I've no time to find it, but they don't cost much and they give you all
what's needed.

--
Andrzej Rosa 1127R
 >> Stay informed about: dumbbell 'equivalent' of pull-ups? 

On Fri, 12 Jan 2007 03:20:03 GMT, "David Cohen"
<sammiesdad.TakeThisOut@earthlink.net> wrote:

>
><lemke_juergen.TakeThisOut@yahoo.de> wrote
>> Hi everyone!
>>
>> I've been exercising for a couple of years now using a rope, dumbbells
>> and a bench. I'm happy with the different routines I've used over time,
>> but this setup doesn't allow me to do pull-ups. I have tried installing
>> bars in door frames, but my crumbling apartment can not support them
>> (last one fell three weeks ago). Which dumbbell exercises should I use
>> as a replacement for pull-ups?
>>
>> Unfortunately I do not have the space for one of those stand-up pull-up
>> stations.
>>
>> Thanks in advance
>>
>> Juerg
>
>Well, let's see. If pullups work biceps and lats, mostly, then you could do
>biceps curls and bent over rows.
>
>David

Yup and add some ab and lower back work
http://www.military.com/opinion/0,15202,92967,00.html
http://www.military.com/NewContent/0,13190,Smith_041904,00.html

You can do pullups with adjustable length straps with handles or rings
that you throw over a horizontal tree limb or other sturdy object.
Chinups can be done with handle gizmos that are anchored on the other
side of the top of a closed door. Check out lifeline-usa.com
 >> Stay informed about: dumbbell 'equivalent' of pull-ups? 

On 12 Jan 2007 01:11:33 -0800, lemke_juergen.TakeThisOut@yahoo.de wrote:

>Thank you all for your great advice. I was already doing curls and
>bent-over rows, so I guess I'll stick to that (on top of ab work, of
>course).
>
>I'll look online for one of those wedge-around-the-wall bars.

How about lying prone on the floor (face down) with your dumbbells out
in front of you, and then pulling them towards your shoulders and
pushing them back again?

A kind of horizontal lat pull down. I haven't tried it (I will when I
go to the gym later) but it sounds reasonable.

HTH!

Have a great weekend - mine will of circumstance be unusually modest!
;o)

TFIF!
 >> Stay informed about: dumbbell 'equivalent' of pull-ups? 

Google Door Gym
 >> Stay informed about: dumbbell 'equivalent' of pull-ups? 

Dnia 2007-01-12 lemke_juergen.TakeThisOut@yahoo.de napisa³(a):
> Thank you all for your great advice. I was already doing curls and
> bent-over rows, so I guess I'll stick to that (on top of ab work, of
> course).

Pull-overs are all right too. Superseting them between benches with
lightish weights is probably a good idea. Most people would do fine
with some shoulder stretches and all that.

> I'll look online for one of those wedge-around-the-wall bars.

http://www.easydip.com/

It looks pricey for just a bit of tubing, but if you happen to be a
handyman something working similarly could be made out of hydraulic
tubing for much less. You'd basically need two parallel tubes spaced
slightly wider than your doorframe and with some handles for grip (and
some rubber hose at ends for extra friction). I'd do handles movable
if I was trying to do it, just to have a possibility of changing the
width of my grip. It would have to look a bit like this:

=====================
|| ||
=====================
| |
Handles can be something like that ============

--
Andrzej Rosa 1127R
 >> Stay informed about: dumbbell 'equivalent' of pull-ups? 

<lemke_juergen.RemoveThis@yahoo.de> wrote in message
news:1168571719.599013.162390@38g2000cwa.googlegroups.com...
> Hi everyone!
>
> I've been exercising for a couple of years now using a rope, dumbbells
> and a bench. I'm happy with the different routines I've used over
> time,
> but this setup doesn't allow me to do pull-ups. I have tried
> installing
> bars in door frames, but my crumbling apartment can not support them
> (last one fell three weeks ago). Which dumbbell exercises should I use
> as a replacement for pull-ups?
>
> Unfortunately I do not have the space for one of those stand-up
> pull-up
> stations.
>
> Thanks in advance

Depending on what sort of door frames you have, you can do pullups on
the door frame itself, or on the door itself. At the college I teach at
once a week, they have nice, sturdy metal door frames with enough of a
ledge that I just hang from the ledge and do pullups there. You can
also place a towel, rubber door stop, etc., under an open door to hold
it in place, then grab the top of the door and drag yourself up and down
the door as you do pullups - pretty tough, great exercise.

Last but certainly not least, learn to use your lats when you press. I
press kettlebells typically, not dumbbells, but after training pullups
for about 3 weeks now, I am touching my chest or even my ribs below my
pecs to the bar. My point here is the kind of lat strength used in
pullups can be developed by focusing on flaring the lat and using it as
a kind of "shelf" from which you press. A floor or bench press won't be
nearly as effective as an overhead press for this, based on my
experience, and if you really want to find your lats when pressing, work
on the side press or bent press instead of the strict military press.
You can't bent press well without a lot of lat involvement. All of the
things in the above paragraph aren't pullups but they will get you the
kind of strength that, in my experience, has a lot of carryover to
pullups.

Just my opinions.

-S-
http://www.kbnj.com
 >> Stay informed about: dumbbell 'equivalent' of pull-ups? 

On Fri, 12 Jan 2007, Charles wrote:

> On 12 Jan 2007 01:11:33 -0800, lemke_juergen.DeleteThis@yahoo.de wrote:
>
>> Thank you all for your great advice. I was already doing curls and
>> bent-over rows, so I guess I'll stick to that (on top of ab work, of
>> course).
>>
>> I'll look online for one of those wedge-around-the-wall bars.
>
> How about lying prone on the floor (face down) with your dumbbells out
> in front of you, and then pulling them towards your shoulders and
> pushing them back again?

GREAT idea, Charles!

Actually, if the guy had some of those big elastic band jobbies, so he
could put some resistance in this exercise, it might even work. If he
could find things to anchor them and himself to.

tom

--
Model 706-8073-421, Robot Sonic
 >> Stay informed about: dumbbell 'equivalent' of pull-ups? 

On Fri, 11 Jan 2007 lemke_juergen DeleteThis @yahoo.de wrote:

> I've been exercising for a couple of years now using a rope, dumbbells
> and a bench. I'm happy with the different routines I've used over time,
> but this setup doesn't allow me to do pull-ups. I have tried installing
> bars in door frames, but my crumbling apartment can not support them
> (last one fell three weeks ago). Which dumbbell exercises should I use
> as a replacement for pull-ups?

I don't think there are any which are a true replacement - you can work
lats and biceps in other ways, but you can't generate the same pattern of
stimulation without some sort of force pulling in the direction of your
head, and since with a dumbbell all you have is gravity, unless you can
hang from the ceiling to do it, that's out.

> Unfortunately I do not have the space for one of those stand-up pull-up
> stations.

Do you have space to store two folded-up stepladders, and can you spare
eighty or so euros to buy them? You should be able to rest your pull-up
bar on those rather than the doorframe. And it'd make painting your
ceiling a snap if you ever wanted to do that.

tom

--
Model 706-8073-421, Robot Sonic
 >> Stay informed about: dumbbell 'equivalent' of pull-ups? 

Again thank you all for the great advice. This is an excellent forum :
)
J
 >> Stay informed about: dumbbell 'equivalent' of pull-ups? 

On Fri, 12 Jan 2007 16:54:50 +0000, Tom Anderson
<twic RemoveThis @urchin.earth.li> wrote:

>On Fri, 12 Jan 2007, Charles wrote:
>
>> On 12 Jan 2007 01:11:33 -0800, lemke_juergen RemoveThis @yahoo.de wrote:
>>
>>> Thank you all for your great advice. I was already doing curls and
>>> bent-over rows, so I guess I'll stick to that (on top of ab work, of
>>> course).
>>>
>>> I'll look online for one of those wedge-around-the-wall bars.
>>
>> How about lying prone on the floor (face down) with your dumbbells out
>> in front of you, and then pulling them towards your shoulders and
>> pushing them back again?
>
>GREAT idea, Charles!
>
>Actually, if the guy had some of those big elastic band jobbies, so he
>could put some resistance in this exercise, it might even work. If he
>could find things to anchor them and himself to.
>

That ought to put the finishing touches to it! ;o)

HAGW!

TFIF!
 >> Stay informed about: dumbbell 'equivalent' of pull-ups? 

On Fri, 12 Jan 2007, Andrzej Rosa wrote:

> Dnia 2007-01-12 lemke_juergen.DeleteThis@yahoo.de napisa?(a):
>
>> I'll look online for one of those wedge-around-the-wall bars.
>
> http://www.easydip.com/
>
> It looks pricey for just a bit of tubing,

Hey, it protects your wood - that's beyond price!

tom

--
Model 706-8073-421, Robot Sonic
 >> Stay informed about: dumbbell 'equivalent' of pull-ups? 

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 >> Stay informed about: dumbbell 'equivalent' of pull-ups?