So, you’ve heard about using resistance bands for pull ups, but not sure where to start, what to buy, how it helps. Well, read on, because we have all the answers below!
Getting past 3 or 4 pull ups isn’t easy. We’ve all been there. We’ve read all the articles, and watched the videos about training your back, building up all the supporting muscles, focusing on scapular control, and so on. And yes, this is all correct. You DO have to build up your back muscles; your lats, traps, and rhomboids, as well as your biceps, forearms, and grip strength. However, one of the best ways to get there isn’t by isolating all of these muscles and working them in turn…
The best way to get past 3 or 4 pull ups is to DO MORE PULL UPS!
Yes, easy to say Mr Fitness Instructor. Not so easy to do.
Actually it is. Step in the faithful resistance band.
Resistance training is one of the most underutilised tools for overall strength training, muscular control, and flexibility. Resistance bands are easy to use, cheap, and last forever. You can use them at any age, and with an ounce of creativity you can use them to work the majority of muscles in your body from your toes to your neck.
How do you use pull up bands?
There are two common ways for using resistance bands when performing a full pull up.
- Hang or choke the band over the bar and step on it (with one ot two feet).
- Hang or choke the band over the bar and kneel on the lower part of the band.
That said, if you have a dip bar, or a lower bar you can perform rows on, you can even hang the resistance band over this bar and slip yourself in so that the band is supporting your back or bum.
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What you’re essentially doing is taking a large proportion of your body weight load off your arms and back. So when you are performing a pull up (or a row) you’re only pulling 50-70% of your weight, instead of the 100% that you normally lift in a standard pull up.
And how do you progress?
In order to progress with this technique, you need to make your life, and pull ups, progressively more difficult. You can:
- Perform more pull ups in each set
- Perform more sets
- Reduce the rest time between breaks
- Reduce the amount of assistance the bands provide (using thinner, weaker bands)
- Interchange between unassisted and assisted pull ups (start with unassisted, then use assisted to failure)
So how do you find and purchase the right resistance bands for pull ups and chin ups?
Firstly you have to select a resistance band, or set of bands. These differ from your usual fitness bands in that they are thicker, tougher latex (or synthetic rubber (thermoplastic elastomer)). They will be wider, and they will have higher resistance weights than your usual resistance bands.
You’ll need to use these bigger resistance bands as the lower weight rated ones will not be able to support much of your body weight, and will therefore not help much (if at all)
Some general rules of thumb:
What pull up bands for my size?
- Women: Aim for resistance bands that can support up to 50% of your body weight.
- Men (up to 110kg/250lb): Start to use resistance bands that provide up to 30Kg of assistance
- Men (over 110kg/250lbs): If you’re struggling to do more than 4 pull ups, you may want to start with a band that provides 40-60kg of support.
The reason why we don’t want to provide too much support is that your muscles just won’t be doing enough work for you to progress. If you’re able to knock out 15 pull ups without breaking a sweat, then your muscles won’t grow. Oh you’ll be working towards stamina and hypertrophy goals, but you won’t be getting stronger. And you’ll likely not increase your range of pull ups.
What resistance bands do you recommend?
We’d recommend the Gravity Fitness Resistance Bands. These bands are perfect for practicing and perfecting pull ups, and they come in a set of 4 bands for each stage of your journey.
| Gravity Fitness Bands | Colour | Width | Resistance |
|---|---|---|---|
| Prospect | Red | 13mm | 7-15KG |
| Recruit | Black | 22mm | 10-30KG |
| Samurai | Purple | 32mm | 15-40KG |
| Ninja | Green | 45mm | 22-56KG |
Suggested Pull Up Workouts with Resistance Bands
Workout 1
Start with doing as many pull ups as you can until failure. Then, using the pull up band, aim for 3 reps, with 30 seconds rest, and 4 sets. Each day you do this, up the number of reps. Once you get to 6 reps, then start to reduce the band size to increase your work rate.
Workout 2
5 reps per set. Aim for 3 sets. On the 4th set, keep going until failure. Again, as this becomes easier, add more reps and then decrease the assistance from the bands (go down a step).
So you’re getting better, what’s next?
You can take things up a notch by reversing the concept, and instead adding resistance with resistance bands. Instead of supporting your weight, bands can be used to add weight. Simply attach the bands to the floor or base of your equipment, hook your feet, and see if you can manage a pull up!
You’ll likely need to go a bit lighter, using standard resistance bands first. Adding a 5-10kg band is very similar to adding 5-10kg weights, though the elasticity of the bands means the weight is progressively increased as you stretch the band.
You can also look into other weak links in your pull ups by having a read through our article here.
Are there any negatives to using pull up bands?
Due to the way resistance bands work, the elasticity will provide more assistance at the bottom of the pull up, and less assistance at the top. So you’ll not get much benefit just at the point of raising your chin over the bar.
There is a concern that progression will be slowed if using pull up bands. But really this comes down to using them strategically, rather than relying on assistance each and every time. They should be used to assist you to a certain point – and once you’re able to, do away with them and start doing your pull ups unassisted (and maybe even weighted).
Will the resistance bands snap if I stand on them?
Latex or synthetic rubber will snap at a certain point, but that point is extremely high. And unless you’ve left them in the sun for a year (exposed to UV), it’s unlikely they will.
Are resistance bands for pull ups a waste of money?
If you’re serious about getting fit, doing pull ups and chin ups, and other strength training, you NEED resistance bands. Their versatility alone will pay for themselves time and time again. Going on a short trip and not sure if there’s a gym? Take the resistance bands. Not got the time to go to do a workout? Wrap a band around a tree or fence post in your garden and workout at home. No dumbbells to do bicep curls in front of your living room window for your neighbours to see? Stand on a resistance band and curl away with your best Van Damme face on.
Where can I buy Pull Up Resistance Bands?
We recommend the Gravity Fitness Resistance Bands Set: https://gravity.fitness/products/gravity-fitness-resistance-bands
