Pull-ups are one of the most difficult drills to master. If doing a pull-up is your goal, using dumbbells or weight machines will only take you so far in building the proper arm muscles. In fact, it could take weeks or months before you'll be able to do a full pull-up. One way to speed up the process is laying off the machines and using an exercise band. Looking like a giant rubber band, an exercise band can help you do pull-ups until you build the strength to do them unassisted. Adding an exercise band to your pull-up training routine will bring you better results faster than you could ever imagine.
Step 1
Lay your exercise band over the top of your pull-up bar so that both ends are hanging down. Take one end of the band and feed it through the loop created by the other end. Pull it tight so that it is securely knotted around the bar.
Step 2
Climb up to your pull-up bar and grasp it with one hand in an over-handed style. Use your other hand to help guide your left knee into the loop created at the bottom of the exercise band.
Step 3
Grab the bar with your free hand. Let the band cradle your left knee while you bend your right knee and squeeze it in next to the left knee.
Step 4
With both knees resting against the band, slowly lower your body until your arms are completely straight and your whole body is hanging down from the bar.
Step 5
Pull yourself up, bending your arms, until your chin reaches just above the bar. The exercise band will help you raise your body up to this position.
Step 6
Straighten your arms and lower your body back to the starting position. Repeat as many times as you can.
Tips and Warnings
- Always stretch after doing pull-ups. Pull-ups cause your biceps and deltoids to contract, so stretching after your workout helps to counter the flexing motion and balance out your muscles.
Things You'll Need
- Rubber exercise band
- Pull-up bar
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