Floor Pullups (with band)
If you’re still working up to the ‘thought’ of pull ups (or if you find yourself without access to a bar), doing them from the floor is a great way to target the same muscles and keep them conditioned.
I like to use a resistance band, but a towel also works (as does a weighted bar or broom handle). Light weights (very light) come in handy if you have them. Beginners can start with just body weight if needed: just be extra aware of squeezing/targetting your lats and upper back.
Towel Pullups - Instructions
A. Start by lying on your belly, hands and feet extended. Grip your towel (or band )between your hands, shoulder width apart, keeping the tension in it (no sagging). Lift arms 1-2 inches off floor, in line with shoulders.
B. Lifting yourself off the ground, pull the band/towel towards your chest. Keep elbows off the ground and pull them past your back. Squeeze through your lats as you pull. If using a band, give it a slight tug to turn up the resistance.
C. Lower your chest as you return arms to starting position. Keep tension in the band/towel throughout the move, and focus on form & control: NOT speed. :)
Try working up to 3 sets of 20 reps!