Pull-ups are a daunting workout even for seasoned fitness freaks. If you have always wanted to do pull-ups but need an easy way to transition into it, try doing assisted pull-ups with bands that will help you up your pull-up game!
What are Assisted Pull-Ups with Bands?
Regular pull-ups can be really difficult for beginners or even seasoned fitness enthusiasts and can really strain your back and arm muscles. The Assisted pull up is a variation of the classic pull-up and is executed by looping one end of a resistance band around the top of the pull-up bar and the other end around the feet or knees. This helps to get a little boost from the band at the bottom while still working your muscles.
How to do Assisted pull-ups with bands
Like any other exercise, form and technique are very important when performing assisted pull-ups.
Follow the steps below to master the technique of band-assisted pull-ups to build your strength and increase your rep count while gaining maximum benefits from the workout.
Step 1: Prepare Resistance band
Start by choosing a thick resistance band of the right length and a high bar. The high bar should be taller than you are.
Loop the band over the high bar and pull the other end through the loop. Adjust the length so that there is one, long loop hanging from the bar but it should not reach the ground when you are suspending from it.
The other end tied to the bar should feel secure and tight. Please keep in mind that the length of the band may have to be adjusted several times to get the correct length. If you want to loop it around your knees, the height of the hanging end of the band has to be shorter.
Step 2: Grip the bar
To perform assisted pull-ups, you need to hold the bar with an overhand grip. Place your hands over the bars and grip securely. Your hands should be placed a little wider than shoulder-width apart. Your arms should not touch your ears.
Step 3: Placing your Feet or Knees on the Band
You can perform this workout by looping the band around your feet or knees. Stand on a box behind the hanging band. Place your feet or knees inside the loop. You can also perform the workout by looping it around only one foot or knee, this will provide less resistance, making the workout harder.
Step 4: Raise Yourself to the Bar
Slowly pull yourself up to the bar with a steady motion. Keep your core engaged by breathing deeply. The resistance band will assist you in pulling yourself up. Pull your elbows to your sides as you raise yourself. Be careful not to make swinging motions or sudden jerking motions.
Your movement should be slow and controlled. Use your upper body to pull yourself up, not your hips or lower body. Don’t push your shoes to pull your head and chin over the bar completely.
Step 5: Drop Down Gradually
Complete your assisted pull-up by lowering yourself slowly in a controlled movement. Don’t let go of yourself in a sudden motion as it will put you at risk of injury. Make sure not to swing when lowering yourself. The band will provide assistance as you lower yourself.
Congratulations! You have completed one full assisted pull-up. Make sure to rest 2-3 seconds in between each rep. Do not over-do it if you are a beginner. Start with fewer reps and increase your reps as you gain more strength.
Banded Pull-ups Benefits
Performing this workout has various benefits for your body! Here are few of the reasons why-
- Easy Transition: Assisted pull-ups with bands is an easier variation of the classic pull-up with the same range of motion and will help you transition smoothly to unassisted pull-ups in no time!
- It’s Inexpensive: You don’t need expensive equipment to perform this full-body workout. All you need is a resistance band and a pull-up bar to reap the benefits of a full-body workout.
- Strengthens Multiple Muscle Groups: This is a compound exercise that engages multiple muscle groups at once. Despite the slight boost, this workout is fantastic to work on your upper body; especially your biceps, shoulders and back while engaging your core.
- Increase Rep Range: While it is extremely difficult to do high reps while performing unassisted pull-ups, the variation of this exercise helps you perform the workout in higher reps!
- Take the First Leap: If you have weak upper body strength and have failed to do a single pull up, assisted pull-ups with resistance bands will help you build up to your first pull-up! Make sure to incorporate negative pull-ups for more effective results.
Wrapping it Up
There is no need to fear the mighty pull-ups anymore! By performing assisted pull-up with bands you can bridge the strength gap that’s stopping you from doing full-range body pull-ups while still reaping all its benefits!