Pull ups are one of the best exercises for building a strong back and powerful set of biceps. But beginners can really struggle to perform pull ups correctly. While there are machines available which allow you to perform assisted pull ups, these do not mimic the action of a free pull up particularly well, and can be awkward to use. Using a resistance band to assist with pull ups is a far better option.
How to Use a Resistance Band With Pull Ups
Step 1
Pick a resistance band which suits your strength. If you've never done pull ups before, then you would be better to start with a stronger band, as this will give you more assistance. A number 4 or 5 Iron Woody band would be perfect. For those who are closer to doing unassisted pull ups, a lighter band such as a Dyna Band would work well.
Step 2
Loop or tie each end of the band around both ends of the pull up bar so that the band forms a loop. If you're using a chin and dip station, then loop the band over the dip bar handles. The band should provide enough tension to support you at the bottom of the pull up, and little tension when you're near the top of the pull up. Adjust the band accordingly to suit your assistance needs.
Step 3
Hold the pull up bar with your hands shoulder-width apart and your palms facing you. You may need to use a chair to get into position if your bar is high up. Place one knee onto the loop made by the resistance band, so that your bodyweight is supported by just one leg, then place this leg onto the resistance band too. You should now have no body parts in contact with the floor or chair.
Step 4
Pull yourself up forcefully by flexing your arms, drawing your shoulder blades together, and raising your chin toward the bar. Allow the resistance band to support your bodyweight as you do this. When your upper chest is level with the bar, pause for a second, and then lower yourself under control. To start, you may only be able to perform one or two repetitions, but aim to do three sets of as many reps as possible every other day. When you can complete a set of 10, change to a less-supportive resistance band.
Things You'll Need
- Resistance Band
- Pull Up Bar
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