Pull-ups are one of the best exercises you can do to work the big muscles in your back. If you're doing this upper-body workout in the gym, find a pull-up station or pull-up bar and a resistance band. If you're at home and don't have a pull-up bar, you can swap this move for lat pull-downs using a resistance band or even a towel.
How to Do a Banded Assisted Pull-Up:
- Place a large resistance band securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
- Stand on a stable object (a bench will work), and grip the pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
- With a neutral spine and your core engaged, pull yourself up. To do so, think about pulling your shoulder blades back and down, then drawing your elbows toward your ribs. The band will help provide you with momentum to lift your body up.
- Slowly extend your arms to lower to the starting position. That's one rep.
- Do three sets of eight reps, alternating with Exercise 1.
