Assisted pull-ups with resistance bands can be used by tying the band around the pull-up bar and securely placing your knee inside the loop. Depending on the band, the elasticity will give you momentum to complete a full pull-up and get your chest to the bar.
In this article, we cover the steps to safely perform an assisted pull-up with resistance bands. We also cover a few pull-up variations plus tips to maintain proper form during pull-ups.
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Table Contents
What are assisted pull-ups with resistance bands?
Pull-ups target the upper body muscles with a focus on the back, arms, and shoulders. They will also improve your grip strength and challenge your core.
However, pull-ups can be challenging for beginners or individuals who are not yet able to lift their full body weight. That’s where using resistance bands comes in handy. Studies have shown that you can experience similar strength gains in using elastic bands compared to conventional strength training. If you want to know how to do more pull-ups, then using resistance bands is one of the best ways.
How do I choose the right resistance band for assisted pull-ups?
Choose a high-quality resistance band that is specifically designed to assist you in performing a pull-up. We recommend that you purchase the THINEFIT Pull-Up Assistance Bands. They have a bundle of resistance bands that are color-coded according to your weight. You can combine the bands to get the right amount of assistance for your strength.
Here's how to pick the correct THINEFIT band
1. Find your body weight.
2. Select the number of unassisted pull-ups you can do.
3. Find the correct combination on the chart.
If you don’t have the above bands, make sure you have bands that are suitable for pull-ups.
If you can’t do a pull-up, select the thickest band to give you the most assistance. Once you can perform 8 pull-ups easily, choose a thinner band to reduce the assistance.
Thinefit bands are specifically designed to assist you in performing a pull-up. You can select the the correct band for your pull-up depending your weight and number of unassisted pull-ups you can perform.
How to do assisted pull-ups with resistance bands
Step 1: Choose the right band
The resistance band should be heavy enough to assist you but not so light that you can’t complete a single pull-up. Use the THINEFIT guide to help you find the most suitable band combination.
Step 2: Secure the band
Loop the band over the pullup bar and put your knee through the other end. This is a more secure position and will prevent the band from slipping off.
Step 3: Grip the pull-up bar
Place your hands in an overhand grip shoulder-width apart. Hang with your arms fully extended.
Step 4: Pull yourself up
Pull your shoulder blades together and use your arms and back to pull yourself up until your chest reaches the bar. Keep your head in a neutral position, don’t crane your neck to try to get your chin over the bar.
Step 5: Lower yourself down
Lower yourself back down slowly to the starting position with arms fully extended.
Key to performing assisted pull-ups with resistance bands is to make sure that you have the band securely around your knee to prevent it from slipping.
Safety tips for assisted pull-ups with resistance bands
Here are a few tips for doing assisted pull-ups with resistance bands safely. Before you start your pull-ups, clear the space around the pull-up bar and warm up properly.
1. Inspect the bands and follow manufacturer's guideline
Regularly inspect the bands to make sure there is no degradation, tears, or damage. As the band will be holding your weight, you want it to be in good condition.
Follow the manufacturer’s instructions and safety guidelines.
2. Anchor the band properly
Make sure that the resistance band is properly looped around the pull-up bar. It’s safer to use your knees as the band will be more secure.
3. Maintain proper form
Make sure you maintain good form throughout the movement.
- Hang with your arms fully extended and squeeze your shoulder blades together.
- Keep your core muscles tight to maintain a straight body line.
- Lead with your chest, not your chin.
- Keep your elbows pointed downwards during the pull-up.
4. Keep movements controlled
Keep your movements controlled both during the upward and downward phases of the pull-up. Avoid swinging to pull yourself up.
5. Move through the full range of motion
Move through the full range of motion. Pull yourself up until your chest reaches the bar. Lower yourself so that your arms are fully extended.
6. Progress gradually
Start with a band that has the most assistance and gradually progress to lighter bands as your strength increases. Listen to your body and stop the exercise if you’re experiencing pain.
Keep in mind that you want to train hard enough to get a good workout and grow, but safe enough so that you can keep working out. For more training help, read Free Workouts for Men over 40.
Always make sure the bands are in good condition and showing no sign of wear and tear. Ensure that the band is properly secured and maintain proper form with controlled movements through the full range of motion.
Variations of assisted pull-ups with resistance bands
Pull-ups will challenge your entire upper body. Once you’ve mastered assisted pull-ups with resistance bands for the standard pull-up, add some variation to target different muscle groups in your workout routine.
There are numerous types of pull-ups, here are a few assisted pull-ups with resistance bands.
Neutral grip-assisted pull-up
Depending on your pull-up bar, you might be able to do a neutral grip pull-up. This is when the palms of the hands face each other. These pull-ups target more of the upper arm such as the biceps and forearms.
Wide grip-assisted pull-up
Wide grip pull-ups position the hands wider than the shoulders. This emphasizes the muscles in the outer back such as the latissimus dorsi (lats).
Close grip-assisted pull-up
Close-grip pull-ups with pull-up assist bands have the hands closer together on the bar. This targets the muscles in the inner back and biceps.
Mixed grip-assisted pull-up
Mixed grip has one hand facing forward and the other facing backward. This variation can help to distribute the load differently across your muscles. Remember to swap the hands to work both sides evenly. In this video, the band is over the feet, we recommend it over the knees for safety.
L-sit assisted pull-up
To give your core an extra challenge, try the L-sit assisted resistance band pull-up.
Band-assisted chin-up
Chin-ups are performed with the palms facing you. This variation targets the biceps and your lower chest. Chin-ups are generally considered to be easier than pull-ups.
For a more detailed article on the technique of chin-ups plus how to use an assistance band, check out this article from ACE. (American Council on Exercise)
Once you've mastered the standard assisted pull-up with resistance bands, add some variations to target other variations.
How to progress from assisted pull-ups to unassisted pull-ups
You can progress from assisted pull-ups with resistance bands to unassisted pull-ups by gradually increasing your strength and decreasing the weight of the assistance band.
Follow these steps to make the transition:
1. Choose the right assistance band
The resistance band for your first pull-up should provide enough assistance for you to perform a controlled set of pull-ups with proper form and stability.
2. Increase repetitions
Increasing the number of repetitions before progressing to a lighter band with less assistance is another way to build endurance and overall strength.
Start with 3 X 5 reps with the band. Increase a rep each week until you can complete 3 X 8 reps with good form, then move on to the next band.
3. Gradually reduce the assistance from the pull-up assist bands
As you become more comfortable with band-assisted pull-ups, gradually decrease the assistance by using lighter resistance bands. This will increase the workload on your muscles and help build strength.
Generally, once you can do 8 reps easily, it’s time to progress to the next level with less assistance.
4. Mix in unassisted reps
Add a few unassisted reps to your workout. This will allow your body to adapt to the movement and help build the strength for unassisted pull-ups.
5. Add negative reps
Jump or use a step to position yourself at the top of the pull-up bar and lower yourself slowly down. This is known as a negative rep and is a form of eccentric training.
Concentric training is when you curl a bar up, eccentric training is when you lower the bar slowly after the curl. Eccentric training can help your body get used to the weight and also build strength for the pull-up phase.
6. Add isometric holds
Hold the pull-up position at the top and the mid-point of the pull-up. Holding this position for a few seconds will help build upper body strength in that particular range of motion.
7. Add variation to your pull-ups
Use the pull-up variations above to target specific muscles to build overall strength. This will help you perform a pull-up unassisted.
You can progress from assisted pull-ups to unassisted pull-ups by choosing the right resistance band, increasing repetitions, reducing the assistance from the pull-up assist bands, and mixing in unassisted reps. Lastly, negatives, eccentric training, and isometric holds will help you build strength.
Tips for maintaining proper form during pull-ups
Proper form is crucial to target the right muscle groups, prevent injuries, and ensure that your training is effective. Regularly check your form and aim for proper form instead of the number of reps.
Here are a few tips to help you keep the correct form:
1. Hand placement
If you are doing a standard pull-up, position your hands slightly wider than shoulder-width apart. Make sure they are evenly positioned on the left and right. Grip the bar firmly, to activate the muscles of the hands, forearms, and upper arms.
2. Hang with straight arms and pull your shoulder blades together
Start the pull-up from a dead hang and pull your shoulder blades together, this will help you maintain the proper form during the pull-up.
3. Keep your core tight
Pull in the gut and tighten your core muscles around your spine to keep your body in a straight line and protect your back.
4. Don't shrug your shoulders
Keep your shoulders down and back throughout the movement. Shrugging your shoulders can lead to unnecessary tension and potential strain.
5. Pull with your back muscles
Squeeze the shoulder blades and focus on pulling with your back muscles rather than your arms. This will help you engage the lats and target the correct muscle groups in your back.
6. Keep your elbows pointed down
Keep your elbows pointed downwards during the pull-up and lowering phase. Flaring the elbows outwards can place extra strain on the shoulder joints. Keep an eye on the elbows on the left and right sides, sometimes one arm might be weaker than the other and you flare the elbow on one side.
7. Move through the full range of motion
Pull yourself up until your chest reaches the bar, then lower yourself down so that the arms are fully extended. This will ensure that you are moving the joints and muscles through their entire range.
8. Keep the movements controlled
Don’t swing your legs back and forward to swing your body up, this can place unnecessary strain on the shoulder joints and elbows and increase the risk of injury. Keep the movement controlled both on the way up and down.
9. Breathe
Breathe in as you lower yourself down and exhale on the way up. This might take a bit of practice because the natural reaction is to hold your breath as you pull up. However, exhaling tightens the core which is why it’s important to breathe out on the way up.
It’s more important to prioritize good form over the number of repetitions. As you get stronger, you can gradually increase the difficulty and challenge yourself with less assistance from the resistance bands. For a detailed look at pull-ups, variations plus the best way to progress, head over to this article on Men’s Health.
Focus on maintaining your form rather than executing as many reps as you can. Pull your shoulder blades together and pull with your back. Aim to get your chest to the bar, not your chin.
FAQs
What resistance band for pull-ups?
It’s best to use a specific pull-up assist band like THINFIT because it has been designed specifically for pull-ups. It also has a great guide to help you find the perfect combination of bands to help you with your pull-ups.
Are pull-ups with bands good?
Yes, doing pull-ups with resistance bands is good if you don’t yet have the upper body strength to perform a full pull-up. It not only builds strength but helps you learn proper pull-up form.
How much do bands help with pull-ups?
It depends on the weight of the band. Some bands can take off 50% of your weight, making it much easier to perform a full pull-up.
How long should I use resistance bands to assist with pull-ups?
Once you can perform 8 reps, it’s time to reduce the assistance from the bands. This could mean choosing a lighter band or removing the band completely depending on your strength.
What are the benefits of a pull-up band?
Pull-up bands can help you perform a proper pull-up if you don’t have the strength to do so unassisted. You can adjust the assistance of the band to help you build up strength to do a pull-up unassisted.
Overall Summary
- Assisted pull-ups with resistance bands are a great way to build up the strength and technique to perform an unassisted pull-up.
- The safest way to perform a band-assisted pull-up is to loop it around your knee.
- Once you can perform 8 reps, reduce the assistance until you can perform a pull-up unassisted.