How to Use Resistance Bands for Pull-ups
Combining the use of resistance bands with a traditional pull-up can increase the fitness benefits you get from that exercise. The increased resistance that the band will provide on the downward motion of your pull-up expands the exercise to include more muscle groups than the pull-up alone. Unlike many other kinds of exercise equipment, resistance bands are readily available at most stores and inexpensive.
Instructions
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Select the appropriate band for your workout. If you have never done a pull-up before using a band, start with the lightest one. Bands are usually color coded in the sets, with yellow being the lightest resistance band.
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Attach the band to the center of your pull-up bar. If the bar is removable from its station, simply pull the bar free and slide the band grips over the bar so the band hangs in a loop. If your pull-up bar is fixed, use the carabiner by passing it through both band grips and then clipping it over the pull-up bar.
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Grasp the pull-up bar with both hands. Make sure your hands are spread far enough apart, about 12 inches past each shoulder.
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Pull yourself up and place both feet in the bottom of the band loop and extend your arms until you are hanging from the bar, stretching the band with your feet.
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Begin to do pull-ups as you traditionally would. The additional resistance of the band on your downward movement will increase the effectiveness of your workout. Make sure your movements are slow and steady to get the maximum benefit of your pull-up.
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Tips & Warnings
For an even higher intensity workout, use shorter bands.
Resistance bands look and feel deceptively easy to use, however, they deliver an intense level of resistance and can cause extreme cardiovascular exertion. Make sure you are matching the level of resistance you are using to your level of physical fitness.
Resources
- Photo Credit FreeWorkOutGuide.com
