Pull-ups are an efficient way to exercise your upper body without using weights. Some people may find they're unable to do a pull-up on their own and don't have access to an assisted pull-up machine. If that's the case, a resistance band can be used to overcome your strength deficit and get to the point that you can do pull-ups without any help required. You can attach it to your pull-up bar and remove it in a matter of seconds and progress by using lighter and lighter bands until you don't need one at all.
Step 1
Drape the band evenly over the pull-up bar.
Step 2
Slip one end of the loop through the other end. Pull the end you passed through until the second end secures itself against the bar. You now have an easy attachment that won't slip free.
Step 3
Bend one leg and loop the resistance band around your knee.
Step 4
Grab the bar with both hands and lower yourself to the bottom position. Perform a pull-up by pulling until your chin crosses the bar. The band will assist you most at the beginning of the exercise.
Tips and Warnings
- Use heavier resistance bands for an easier pull-up. If you don't have a closed loop resistance band, tie the two ends of your band together securely to form a closed loop.
- Check your bands to make sure they are not worn or frayed before using them for assisted pull-ups.
Things You'll Need
- Closed loop resistance band
References
- "Never Gymless"; Enamait, R.; 2006
- Stronglifts: 10 Ways to Get Stronger at Pull-Ups Fast
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