How to Do a Band Assist Pull Up Exercise

Due to the intensity of cross training exercises, beginners use a few cheats to help them get into the swing of things. By performing pull ups with the assistance of strength bands, novice cross trainers can strength train while reducing the amount of body weight dependent on the exercise. A band assist pull up exercise is a necessary step into full body strength training. It is a good idea to wear tennis shoes when performing this exercise.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Bands
• Chin bar

1. Tie two power lifting elastic bands to the cross bar or a chin up machine. Secure the firmly with knots and space one body width apart. Loop one end of the band around the bar and pull through the other end of the band for a firm fastening.
   
   
   
2. Pull down bands one at a time and place beneath the middle of each foot. You should be standing inside the two rubber bands. Take care not to lose your hold on bands in case they snap back up.
   
3. Grab the cross bar with one hand placed to the left of the bands and the other placed to the right of the bands. The palms are facing inward and the knuckles facing outward away from the body. The two bands should be between your hands.
   
4. Place weight firmly in the center of the bands and bend the arms at the elbows.
   
5. Pull down on the bar with your hands allowing your body to move upward until the chin is in line with the cross bar. Perform steps 5 and 6 simultaneously.
   
6. Bend the knees as you lift the body upwards slowly so that the legs remain inside the rubber bands. The bands should be providing assistance with the pull up by taking the body weight off of the arms.
   
7. Repeat the ban assist pull up as many times as is comfortable. Be careful when removing feet from the tense bands at the completion of the exercise.