How to Use Pull Up Assist Bands – 5 Tips for Those Struggling

Pull ups are great for engaging your upper body and exercising multiple muscles for a full-body workout. During a pull up your entire body is being activated to lift your total body weight, which can be extremely difficult for some. Using pull up assist bands can help guide your pull up movement so that it becomes easier while you can still get an awesome workout.

Using pull up assist bands is quite simple, but you want to use them properly to avoid injury. We have compiled a few tips on how best to use your pull up assist bands, as well as some important reminders. This guide to using assist bands for your pull up exercises will help you in strengthening your core, back, shoulder muscles, and arms with one simple movement.

Finding the Right Band Resistance

Pull Up Assist Bands

Assist bands come in different levels of resistance. A stronger, heavier band will have a lot of pushback and will help pull your body back up to the bar. In contrast, a lighter band will give you some support but allow you to use more of your arm and body strength. And then, there are different levels of band resistance in between.

When you are starting out and unable to do a pull up on your own, you will want to start with a heavy assist band to use while doing pull ups. A heavy band will give you a lot of support and guide your body easily upwards.

With more practice and increased body strength, you can use a lighter pull up assist band until you can do a pull up all by yourself. Depending on a person’s upper body strength and weight will help determine what strength assist band is a good place to start.

Fasten the Band Properly

To ensure that the exercise band is sturdy and will not fall off the bar, you want to fasten it securely around the pull up bar. To do this, wrap one end of the loop around the bar and down through the middle of the band loop. Pull the loop down and tight so that there is no room between the band and the bar.

This wrap-around technique will ensure that the band stays in place and will not slide along the bar as you do your assisted pull up.

Foot Placement

Once you are ready to do your pull ups, grab the bar on either side of where it is attached and place one foot inside the loop. Make sure that you put your foot securely down inside the loop. Have the band in the middle of your foot where it is the most supported; it is also a good idea to have on proper gym shoes or runners so that your foot will not easily fall out.

Also, for added guidance, you can place one foot lightly on top of the front of your other foot or wrapped around your ankle. This will allow for a more even center of gravity and more balance when doing your pull ups. When your foot placement is correct, this is an excellent setup for the rest of your pull up technique and will help with the rest of your movements.

Steady Motion

Now that you are set up for your pull ups, you want to make sure your movements are slow and in control. Before you begin, make sure your body is centered and pull your body up in one precise movement. Do not swing your body around; you should not be using your momentum.

You should be engaging your muscles and relying on the assist band to help you. Each pull up should be one swift movement upwards, and likewise, when you move back down, it should also be a steady motion.

Slowly Get Out

woman doing pull-up assisted by her fitness coach on tree

Once you have finished doing your band assisted pull ups, make sure you get out of the assist band slowly and with one foot at a time. Step down with your supporting foot first, then when you can safely release one hand slide your other foot out of the assist band loop. When you step out slowly and controlled, this will prevent the exercise band from snapping back and causing any injuries.

Things to Remember

You don’t want to rush your workout, especially when doing pull ups. To get in a proper workout with your pull ups, you want to make sure you extend all the way down and back up; when you are doing pull ups, the speed of each movement should be controlled and should not be too fast.

Even if you can successfully do a few pull ups without a pull up band, it doesn’t mean you can’t use one. Having a little extra guidance in your movements will be helpful. Using the assistance band will help you have more control with each pull up and allow you to focus on the movement rather than overstraining your muscles during your workout routine.

Even if you can do a pull up without one, the assist band will help you improve your form and grip on the pull up bar as well. Also, if the band set helps you get in a few more reps, you can maintain your elevated heart rate and burn more calories during your workout routine.

Like any exercise, everyone has a different level or resistance level that is right for them and the fitness stage that they are in. Focus on your movements and the technique and tips we have mentioned above, and you are sure to get in a fantastic workout.

Pull Up Exercises

Not only are doing pull ups a well-rounded workout to build up your strength but they can also be done both by avid athletes and those with less experience. Using pull up assist bands or workout bands while doing pull ups is a perfect way to gradually build your back and shoulder muscles.

You can also slowly increase the number of reps you do each set and change the band resistance strength and resistance range as needed. Plus, assist bands are easy to get and carry around with you to or from the gym or to a park with pull up bars. Pull ups with assist bands are both easy and effective.