How to Do Assisted Pull Ups with a Band- Beginner Pull Up Progression Made Easy. #pr3detor#pullups, by Pr3detor Fitness on YouTube. 1 min.
- Video length
- 1 min
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up for a few minutes with arm circles, band pull aparts and two or three slow hangs from the bar to open up your shoulders and grip.
Loop a long resistance band over the pull up bar so both ends hang down at the same height.
Stand on a sturdy box or chair and slide one knee or foot into the band loop.
Take an overhand grip on the bar slightly wider than your shoulders, then step off the box so the band holds your weight.
Start from straight arms with your body tight. Pull your elbows down toward your ribs until your chin clears the bar.
Lower yourself slowly over two or three seconds until your arms are straight again. That is one rep.
Do 3 sets of 5 to 8 reps and rest about 90 seconds between sets.
When 8 reps feel easy and controlled, switch to a thinner band or add a rep each week.
Tips and common mistakes
Check the band for nicks, tears or worn spots before every set, because a damaged band can snap.
Keep your shoulders pulled down away from your ears instead of shrugging up toward the bar.
If you have to swing or kick to get up, use a thicker band or do slow lowering reps instead.
Grip the bar hard and keep your ribs down so your body stays in one line.
Questions
Which band should I start with?
Start with the thickest band you have, since it gives the most help. Move to a thinner band once you can do 8 clean reps.
How often should I train assisted pull ups?
Two or three sessions a week is plenty for a beginner. Leave at least one rest day between sessions so your back and arms recover.
Can I do this without a band?
Yes. Stand on a box, jump or step to the top position and lower yourself slowly, or push lightly off the box with one foot.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
