Assisted pull-ups with multiple bands will develop the strength in your back without needing another person's help or the frustration of not being able to perform a single pull-up. Some sports fitness product companies sell the bands in a pull-up package for your convenience. If you purchase them separately, choose a heavy, medium and light band so you can change the combination of assistance as your strength improves. If you are a beginner, aim to perform five pull-ups and two or three sets. As you progress, keep the repetitions the same as you lower the assistance.
Step 1
Choose your heavy and medium resistance bands and place the medium band inside of the heavy band.
Step 2
Place one end of both loops over your pull-up bar so the longer remaining part of the band is hanging down. Thread the longer end through both loops and pull until the bands are secure in the middle of your bar.
Step 3
Grasp your pull-up bar with both hands and place one knee into both resistance bands. Straighten your arms and lower your body until you feel the assistance of the band and then bend your elbows to perform your pull-up.
Step 4
Change your bands to a heavy and light combination when you can perform five pull-ups without fatigue.
Step 5
Change your bands to use only a heavy band and then to a medium and light combination as you continue to develop strength.
Tips and Warnings
- Inspect your bands for splits or tears before use.
- Purchase latex free bands if you have a latex allergy.
Things You'll Need
- Resistance bands of heavy, medium and light resistance
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