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How To Mimic Pull Ups With Resistance Bands

The bands used to assist with pull ups are called resistance or tension bands. They come in a variety of colors to help indicate the band’s level of resistance. The more resistance in the band, the stronger it is; the stronger the band is, the more assistance it will provide when doing pull ups. Use the band with the highest level of resistance to start. Movements like pull-ups are not just about building strength, they can have a positive impact on your overall health too!

If you get stuck on “assisted pull-ups” and “assisted chin-ups”, you’re not alone. They have loops designed to hold your arms, which makes them easier to grip than a towel. Improve your grip strength, although if you find them a little too tough, you can use a stool to support your feet as you lift. We’ve been teaching people how to do pull-up alternatives in our Online Coaching Program, with “no-bar pull-ups.”Today, we’ll show you all these tried and trusted workarounds.

If it’s your first time doing bent-over rows, start out with a light weight and focus on your form, so you don’t hurt your back. Once you are comfortable with the form, move up to a higher weight. The difference in grip changes the types of muscles used in the exercise. With a regular pull-up, there is much more focus on your back muscles, whereas with a chin-up there is more focus on your biceps.

Follow by pulling your shoulders up, hold briefly and go back to the starting position. Finally, in order to change the level of difficulty, you can double the tape or choose a wider stand with your feet. You can also do a pull-up or chin-up alternative with resistance bands. As with a lat pulldown machine, you can do wide-grip and narrow-grip pull-ups or underhand pull-ups (chin-ups). One of the pull up alternatives with resistance bands is the bent row.

Best Pull Up Alternatives

Take a handle in each hand and bring your hands up to your shoulders with your elbows bent. Step one foot slightly in front of the other to maintain your balance. Then, thrust your hands straight out in front of you, letting your elbows straighten as well. Bring your feet apart, with one in front of the other.

To summarize, doing resistance band training can be very fun with a myriad of exercise options to choose from. Start with 5-10 reps and move up from there as you get stronger. Starting with a strong band is a great way to practice your form as you get stronger. Pick a repetition goal based on your ability to do an unassisted pull up. Starting low with 5 or 10 reps is a good general guideline. Toss the band over the pull up bar so that it rests in the middle.


These pull-up bands will help you get in a thorough workout no matter where you are. Squeeze your shoulders together and start pulling until your chest reaches the underside of the table. This exercise involves placing elastic bands behind you. Hold the ends of the bands with each hand while facing away from them and leaning at a 45-degree angle to the floor. Start pulling the band with the other hand from over your head to a position just beside your waist.

The lightest resistance level offers 5-15lbs of resistance all the way up to their largest band which offers lbs of resistance. They offer an ebook that is specifically designed to help with improving pull-ups. It also seems they have a book that shows how to do movements such as hip thrusts and squats. Their bands also come with a lifetime warranty which can eliminate any type of concern with the quality. They don’t have as many reviews as other brands but still boast a 4.5-star average rating.

Here’s a few common reasons why you might not be able to do a pull up. On an exhale, draw the band up to chin height, leading with your elbows high. Stand tall with your feet hip-width apart, shoulders down and back. Use these tried and true diastasis recti exercises to rebuild the abs after pregnancy. Step right up to the door, lining your body straight up.

By now you should be familiar with the exercise band pull up. The band should provide you with enough resistance so that the pull up doesn’t feel easy, but neither should it feel impossible to complete either. To keep everyone on the same page, from here on out we’ll consider pull ups using an overhand or pronated grip while chin ups use a supinated or underhand grip. People are often confused about what the difference is between pull ups and chin ups. And still to this day, depending on who you ask, you’ll get a different answer. However, if you speak with the Us Marine Corps or the World Pull up Organization, they’ll consider both grips as pull ups.

The big difference here is that you’re in a seated position which removes the lower back muscles from assisting with the lift. This means you can really hone in on using your lats to lift the weight. This variation of the seated row can be executed with multiple grips and equipment. We’ve all seen movies where the character is struggling to hang on to a ledge, bridge or landing gear of a helicopter.

You can place your forehead against the inside edge of the door to help you stand up straight. Try doing seated dumbbell curls by sitting down on a chair or bench. Hold the dumbbells down at your sides with an underhand grip or a hammer grip, then curl them up at the same time or alternate between arms. This puts even more emphasis on the biceps than standing. Bend your knees slightly and lean forward at about a 45-degree angle. Pull the dumbbells or barbell straight up to your chest, then lower the weight back down again to complete 1 repetition.

She specializes in helping others with nutrition, fitness, and lifestyle choices. Katie has also developed LSF Nutrition, a nutrition supplement line, and a mobile workout application, Love Sweat Fitness The App. With her platform and tools, she has helped over one million women and has been featured in publications such as Women’s Health, Shape, and Health. Alternate pulling down 1 arm at a time for a variation of this exercise. Make sure to keep your core tight and your body in a straight line while you perform this move. This exercise is also sometimes known as an Australian pull because you get “down under” a ledge to perform it.

If you have a bar, stick, or dowel you can attach band to it for resistance. Or, in lieu of a barbell, you can simply grip the Rubberbanditz bands for this modified version designed to replicate the same motion using elastic resistance. Instead, take your time and make sure you have mastered a band color completely before you decide to tackle the next level. As a rule of thumb, you should be able to do around 3 sets of repetitions of an exercise before you decide to try it with a different band. If you are engaging in an exercise that you haven’t tried before, practice it first without using the band. This will allow you to get a feel for the proper movement without putting stress on your muscles.

Step onto the middle of a long resistance band and hold onto the ends with both hands. Push yourself back up to the starting position by spreading your shoulder blades apart. Squeeze your shoulder blades together, then slowly return to the starting position. The key difference between pull-ups and chin-ups is primarily the position of your hands — a pull-up involves an overhand grip , while the chin-up uses an underhand grip . Despite common misconceptions, it’s possible for anyone — even those without strong arm and back muscles — to conquer a pull-up. You just need to know where and how to start, learn the correct form, and put in the time and effort.