Pull-ups are one of the best exercises for building upper body strength as well as building muscle mass. You perform pull-ups by grasping a bar with your palms facing away from you and your body weight hanging below. You use your back and arm muscles to pull yourself up so your chin is above the bar, then slowly lower yourself to the starting position. Pull-ups help build arm and back strength and provide a good deal of training for any sports that involve grappling, such as mixed martial arts or rock climbing.
Step 1
Choose a resistance band that meets your assistance needs. Resistance bands are color coded based on their stiffness and amount of resistance offered. Regular resistance bands are colored yellow, red, green, blue, black and gray ranging from "thin" to "super heavy," respectively. Therapy bands or sports bands are thicker and provide more assistance than the "super heavy" resistance bands. These bands range in color-coded stiffness from orange, purple, blue, green to gray from thinnest to heaviest.
Step 2
Tie the resistance band to form a loop. Sports bands are made in a continuous circle, so you will not need to tie these. The smaller the loop, the more support the band will provide during the pull-up.
Step 3
Toss one end of the looped resistance band over the pull-up bar. Grab the end you tossed over the bar and pull it through the portion of the loop that is still hanging. Pull down on the band to pull the knot tight around the bar.
Step 4
Pull the resistance band down and place one foot in the loop. Press your foot down to straighten the band. Wrap your other foot around the front of the band to hold it to your foot to keep it from slipping off.
Step 5
Pull yourself up on the bar. Fitness professional John Sifferman says the resistance band makes the pull-up much easier if you don't have a strong upper body because it helps lift some of your body weight up toward the bar. Sifferman says once you can easily perform 10 pull-ups with the band assisting you, it's time to challenge yourself and try a pull-up without the band.
Tips and Warnings
- Climb on a chair or ladder if necessary to reach the bar to tie on the band or to reach the bar to perform pull-ups.
Things You'll Need
- Resistance band
- Mounted pull up bar
- Ladder or chair (optional)
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