Top 5 Resistance Band Pull Up Exercises

Top 5 Resistance Band Pull Up Exercises

I know you want to build a healthy upper body and tone up those muscles. I mean, that's why you’re here.

Or maybe you’re just coming from an injury and would like to get those muscles functioning optimally again; here's the catch, I'm going to show you the top five resistance bands you can use to achieve this and much more.

Resistance band pull up exercises, just as regular pull-ups, work the same muscles while at the same time resisting the amount of weight lifted. It’s the best way to get better at pull-ups as the bands offset your entire body weight such that you increase strength and get more reps.

Resistance bands (also known as pull up bands) have become much more common in recent months. The freedom to operate anywhere without investing in several dumbbells makes resistance bands more attractive. If your gym is closed, or you're only working in a small space, integrating resistance bands into your workout regimen helps enhance your fitness routine.  Some have also been doubtful that strength training can't be achieved without heavyweights.  

Resistance bands are also very useful for warm-up, mobility, and recovery. Before starting any workout, stretching the resistance bands loosens the muscles and decreases the risk of injury. If you're using bands or conventional weights, relax your elbows, back, and chest with movements like pulling apart for better mobility.

Resistance bands efficiently use exercise tools that come in different lengths and tensions ranging from light to super heavy. Essentially, resistance bands are elastic bands that are commonly used for strength training or physical therapy. Additionally, they assist in activating and toning the muscles. The bands are used to create a sort of resistance to achieve full muscle fiber recruitment, building strength along the way. Whether you're just at the beginning of your fitness goal or you're only in search of a great pull up exercise tool that adds some level of resistance on the go, then you should invest in resistance bands. If you’ve been struggling with keeping up with your pull-up exercises, then you need a little pull-up assistance to get you started.

Here are the top 5 resistance pull up band exercises. Let's get started.

1. Bicep Curls 

Bicep Curls 

To make you feel the burn, doing bicep curls with resistance bands will give you tremendous gains. Compared to the dumbbell bicep curls, the resistance band bicep curls provide resistance throughout the movement since the resistance force is continuous. Here's an easy way to exercise your biceps with resistance bands:

  • Pick the weight of the resistance band that you can do
  • Place the band under one foot, standing shoulder-width apart.
  • Grasp the other side of the resistance belt with one hand.
  • Keep your elbow close to your body.Make a curl.
  • Stand on the band with both legs and do a curl for varying resistance.

2. Tricep Extensions

Tricep Extensions

You'll need a strong pole or anchor for this exercise, so you can attach one end of the band and execute the extension part. This exercise is similar to using a cable pulley machine and can take advantage of any degree of resistance to create triceps muscles. 

Here's what you need to start the workout:

  • Place the band under one foot, standing shoulder-width apart.
  • Hold onto the other part of the band and move it back and forth behind your head.
  • Your grip on the resistance band should be secure (slack behind your back)
  • With one hand, as if you were reaching back, start pulling up towards the sky.
  • Control your elbow, and once your arm is completely extended, withdraw.
  • The step will test your flexibility as well as your triceps muscles.

3. Upright Row

Using resistance bands for shoulder exercises is like using a barbell or cable pulley system, except that you don't have to deal with bulky equipment. For the vertical line, the grip may be close together. You may also try to switch with a shoulder-wide grip. 

Here's how to do upright rows of the band:

  • Stand on the band on both sides, with the legs close together
  • Grab the other end of the band and keep it in front of you.
  • With both hands and a firm grip, bring the band up to your chin.
  • Make sure the elbows are pointed up as a short pause.
  • Return to the starting point, and, as you go up again, take a small pause at the end.

4. Bent Over Rows

The shape of the bent-over rows is of utmost importance. Your foot positioning will be identical to the upright rows you've just made, so it's a smooth transition. You can also have a small pause for this transfer, as you contract. This will give the upper back muscles extra tension. 

Take the following steps:

  • Stand upright with your knees slightly bent.
  • Bend forward (about 45 degrees) with your back straight and your core stable.
  • The band was supposed to lie flat on the ground so you could stand on the band with both feet.
  • Your legs should be shoulder-width apart while you grasp the ends of the band's string.
  • Keep your elbows tucked away as you pull back on the bands.
  • Return to the starting position and repeat the move.

5. Face Pulls

The face pull is one of the best ways to work your deltoids and upper back. Usually made on a cable pulley machine, the resistance bands are a perfect alternative for this transfer, providing consistent resistance from start to finish. You're going to have to find a sturdy pole or object to attach one side of the resistance band to perform this exercise. 

Follow these steps:

  • Stand back on the bands with a small amount of slackness.
  • Hold the ends of the bands apart from your shoulder-width hands.
  • Get back on the band when taking the bands up and down to your ears.
  • Keep your elbows tall as you squeeze your shoulder blades together.
  • Take a brief pause at the top (contraction) for additional resistance.

Resistance band pull up exercises technique on the horizontal bar

The first step is to choose the right resistance band in relation to your weight and fitness to perform the pull-up exercises correctly. Pull up exercises are still quite a challenging exercise even with a resistance band.

You need to warm up your muscles before exercising to prevent injury. Do not neglect the warm-up; this is also an essential part of the exercise.

You can do the same pull-up exercises with the resistance band, wide grip, and narrow grip. It all depends on your goals and desires.

  • Hang the resistance band in the center of the horizontal bar with one edge over the other and tighten the loop.
  • Grasp the horizontal bar so that the tape is in front of you.
  • Tuck your feet or knees into the loop and stretch it. You should straighten your arms.
  • As you exhale, tighten your back and arm muscles and try to pull your chin into the horizontal bar. Do the pull-up exercise as usual, and the resistance of the band will help you lift your body.
  • While inhaling, slowly straighten your elbows. To perform the exercise correctly, you must slowly lower your body to its original position.
  • You should repeat the pull-up exercise as many times as possible.

Try to increase the number of repetitions of the exercise and sets with each workout. Each time you pull up, it will become easier for you to do the pull-up exercise as your body and muscles adapt to the load. You can change the resistance band to keep progressing as the load increases.

Resistance band and expander training benefits

The workout bands are made of latex, which makes them strong and durable. Moreover, the expander is an assistant to pull up exercise and a simulator for exercising at home. The expander can not only reduce the load in your workouts but also increase it. You can use the expander to pull up and other exercises without the help of a trainer.

Expanders are available with varying degrees of tension. You should choose a resistance band for your physical fitness and the desired degree of stress. Each athlete can choose a tape individually for himself.

All athletes should pay attention to the expander. Pull up exercises are essential for strengthening the large back muscles. Besides, pull up exercise is essential for spinal health as it strengthens the muscle corset. Pull-up exercises are needed not only for men but also for women. The tape will not only help you learn how to pull up exercise but when used correctly, it will serve as an excellent trainer for all muscle groups. Moreover, you can perform stretching exercises useful after strength training and pull up exercises using the expander. Muscles need to be stretched for quick recovery.

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