How to Use Multiple Bands for Assisted Pull-ups

Ultimately, the goal is to perform pull-ups without the aid of resistance bands.

Performing a pull-up requires you to use just your upper body to lift your entire body weight. This can be difficult for people who do not have strength in their upper body, or who are overweight to the point that lifting their body weight is too much for them to handle. Resistance bands provide a way for you to perform a pull-up with a little extra help. Shorter, thicker resistance bands will provide more help because they are harder to stretch. The longer, thinner exercise bands will provide less help because their natural shape is larger.

Things You'll Need

• Pull-up bar
• Resistance bands

Instructions

1. Throw the resistance band over the center of the pull-up bar, and hold one end of the band over the top of the bar. Then insert the other end through the one you are holding; you are essentially placing one loop through the other. As you pull the second loop through, the resistance band will be held in place.

2. Repeat this process with additional resistance bands. The more bands you use, the greater the assistance and the easier it is to perform a pull-up. As you add additional bands, add them in pairs of equal size and thickness. Be sure that they remain centered.

3. Stand on the planks on either side of the pull-up machine. Pull-up bars or machines often have planks to the side where you can stand and then grab the bar. If you do not have planks at your disposal, use a chair, stool or platform. Platforms are commonly found by the pull-up area in gyms.

4. Grab the pull-up bar with both hands while placing each knee in an equal set of resistance bands. For instance, if you have two resistance bands, one knee will go in each. If you have four resistance bands each knee will be in two.

5. Allow yourself to hang. As you hang with your hands firmly gripped on the bar, the weight of your body will cause the bands to stretch downward.

6. Pull yourself up toward the bar. Continue pulling yourself until your chin is above the bar. This completes one pull-up. Strive to perform three sets of 12 for your workout.

Tips & Warnings

• Be sure that the resistance band is securely on your knee. If it slips off your knee, it might shoot up and smack you in the face. If you feel it start to slip, stop the exercise and reset your knees.

References

• You Tube: Band Assisted Pull-Up
• Sports Fitness: Using Resistance Bands