How to perform Band Pull Up with proper form
Equipment Needed
- Resistance band
- Pull-up bar
Steps
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Setup the Band: Loop a resistance band over the pull-up bar, ensuring it’s secure. Adjust the band for the right height based on your body size.
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Position Yourself: Stand facing the bar. Grab the bar with an overhand grip (palms away) slightly wider than shoulder-width.
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Kneel in the Band: Place one knee or foot into the loop of the band. Ensure your leg is securely tucked in to avoid slipping.
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Engage Your Core: Tighten your core and maintain a straight body alignment from head to heels.
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Hang with Control: Start in a dead hang, allowing your arms to fully extend. Keep your shoulders relaxed and away from your ears.
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Pull Up: Initiate the movement by pulling your elbows down and back. Focus on using your back muscles rather than just your arms.
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Chin Over Bar: Continue to pull until your chin is above the bar. Keep your body close to the bar throughout the movement.
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Lower Down Slowly: Reverse the movement in a controlled manner, fully extending your arms back to the dead hang position.
Tips
- Maintain a neutral spine; avoid swinging or using momentum.
- Keep your shoulders engaged and avoid shrugging them up.
- Breathe out as you pull up, inhale as you lower.
Common Mistakes
- Using too much momentum.
- Flared elbows or shoulders.
- Not maintaining a straight body line.
