Build a bigger back with these 6 pull-up alternatives

Sculpting a muscular back with definition and size is no small task. You need to lift heavy weights using pulling motions to build your back muscles. Pull-ups are some of the most effective exercises for building upper back and lat muscles, which are the main muscles you need to target. Unfortunately, pull-ups aren’t for everyone. But don’t worry, because these six pull-up alternatives can help you build a bigger back.

New fitness enthusiasts may find it difficult to do a single rep and therefore cannot start with standard pull-ups. Additionally, shoulder injuries and other injuries can affect your ability to perform pull-ups safely, especially as you age. Fortunately, there are great alternatives to pull-ups that will give you a massive back. And help you build awesome arm muscles.

Whether you’re not strong enough to perform pull-ups yet or have an injury that prevents you from doing them, you can still build muscle in your back. Here are my best pull-up alternatives for building a bigger back. Perform three sets of eight to 12 reps on each exercise with a difficult weight in this range. Rest for 60 to 90 seconds between sets. Perform the workout once or twice a week.


The lat pulldown is a safe and effective way to work your back muscles even if you can’t do pullups.

Set the pin to the appropriate weight and adjust the pads so they touch your upper thighs without excessive compression. Use a wide grip or an inverted grip on the bar. Squeeze your shoulder blades together and pull the bar down until it’s level with your chest. Slowly let the bar return to the starting position. Be sure to extend your arms fully upwards and use a full range of motion.

RELATED: 5 Dumbbell Exercises For A Strong, Sculpted Back


If you lack the strength to do full pull-ups but have healthy shoulders, assisted pull-ups are a solid option. You can use large rubber resistance bands or an assisted pull-up machine. I prefer strips because they mimic a more realistic body position.

Select your level of assist and grip, which can be wide, neutral, or reverse depending on the pull-up bar options. Raise yourself until your chest touches the bar. If you can’t do that, add more support. Then slowly return to the starting position.

One-arm lat pulldowns differ from standard lat pulldowns because the handle allows you to rotate your arm and hand for a fuller range of motion.

To set up, attach a single handle to the lat pull machine. Grab the handle overhead with an overhand grip, palm facing you. Pull the handle down and rotate your hand and thumb outward as you lower it. Finish with the handle across your chest, palm facing you.

RELATED: The 10-Minute Arm Workout for a Lean, Toned Look

Straight arm cable pulls specifically isolate your lats.

Start with a cable machine and a straight bar attachment from the top cable. Stand with your arms straight with just a slight elbow bend, grasping the bar with an overhand grip. Pull the bar down, squeezing your lats and armpit area for the contraction, until the bar makes contact with your thighs. Adjust the distance you stand from the cable machine to find the greatest range of motion.


Dumbbell rows build upper back thickness and definition. You will need a dumbbell and a bench or box on your thigh higher.

Place one hand on the bench and lean forward at the waist. With your free hand, grab your dumbbell with a straight, outstretched arm. Row the dumbbell up until your arm is parallel to your torso. Prevent your shoulder from shrugging throughout the movement.

RELATED: The 10-Minute Dumbbell Workout to Sculpt Boulder Shoulders

Dumbbell pullovers primarily hit your lats.

Begin this final exercise by lying on your back on a workout bench with a dumbbell. Extend your arms overhead and hold the dumbbell vertically to the floor, palms facing each other. Raise the dumbbell keeping your arms straight until your arms are straight up. Focus on compressing the armpit and side area throughout the movement.

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Microsoft Authenticator app for Apple Watch discontinued; Here are the best alternatives

As previously announced, Microsoft has discontinued support for the Microsoft Authenticator app on the Apple Watch. The company blamed the move on watchOS being “incompatible with Authenticator’s security features.” However, there are a few other options for Apple Watch users…

Last December, Microsoft announced plans to remove the Apple Watch authenticator app. The app has now been completely removed from the App Store, as discovered by a MacRumors Drive. As Microsoft points out, this change will not affect the authenticator app on the iPhone.

Here’s what Microsoft said when announcing the decision to retire the Apple Watch app in December:

The upcoming January 2023 release of Authenticator for iOS will not have a watchOS companion app because it is not compatible with Authenticator’s security features. This means you cannot install or use Authenticator on the Apple Watch. So we recommend that you remove Authenticator from your Apple Watch. This change only affects the Apple Watch, so you can continue to use Authenticator on your other devices.

Alternatives to Microsoft Authenticator for the Apple Watch

As some people on Reddit have pointed out, the Microsoft Authenticator app for Apple Watch has been unreliable for years. However, there are a few two-factor app alternatives worth considering along with the dedicated Apple Watch apps.

However, note that the Microsoft Authenticator app itself is the only app that supports enterprise login approval for Microsoft 365 and Azure. This means that if you use these Microsoft services in a corporate environment, you cannot completely forgo your reliance on the Microsoft Authenticator app.

Do you have a favorite two-factor app for iPhone and Apple Watch? Do you use Apple’s own password manager for two-factor authentication? Let us know in the comments.

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