Pull-ups are a great body-weight exercise that work the back and arms. Because you have to lift your entire body weight with just your upper body, pull-ups are a tough exercise for many. Women especially have difficulty completing a regular pull-up. Band assisted pull-ups allow even those with minimal upper body strength to do pull-ups. If you are able to do a nonassisted pull-up, start your pull-up program with medium-grip standard pull-ups. This variation is less difficult than a wide or narrow grip pull-up.
Band-Assisted
Step 1
Use a band specifically designed for assisted pull-ups. Regular resistance tubing will not work. Pull-up bands are thicker and offer more resistance than standard workout bands.
Step 2
Wrap the band over the pull-up bar. Take one end of the band and loop it through the open end of the other half of the band. Pull down until the band is taut. This will result in a single loop hanging from the pull-up bar.
Step 3
Place one knee in the loop. Pull the band down until you can place one knee in the loop of the band. Grasp the pull-up bar with an overhand grip. Your hands are slightly wider than shoulder-width.
Step 4
Extend your arms so you are hanging straight down from the bar. Lift the other foot off the floor. You are now suspended from the bar with some of your weight supported by the band.
Step 5
Squeeze your shoulder blades together as you pull yourself up toward the bar. The band will naturally help you up.
Step 6
Continue pulling up until your chin is above the bar. Slowly reverse the motion, extending your arms down to a dead hang.
Medium-Grip Pull-Ups
Step 1
Grasp the bar with an overhand grip. Position your hands so they are just outside your shoulders.
Step 2
Lift your feet off the ground. Extend your arms so that you are hanging straight down from the pull-up bar. Keep a slight bend in your elbows.
Step 3
Exhale as you squeeze your shoulder blades together and bend your elbows, pulling yourself toward the bar.
Step 4
Continue until your chin is above the bar. Hold this position for a count.
Step 5
Lower yourself back down. Do not let your body fall back into the hanging position. Use your back muscles to descend slowly and with control.
Tips and Warnings
- Pull-up bands are available in different strengths. Find a resistance that assists you in the pull-up, but that still makes you have to work at the exercise. On a regular pull-up, you may not be able to get your chin above the bar. Pull yourself as high as you can until you become strong enough to lift all the way up.
Things You'll Need
- Pull-up bar
- Pull-up band
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