Pull Ups With Resistance Bands

The pull-up is a compound exercise that recruits several muscle groups in the torso and arms, and thereby it consumes a lot of energy. There are many variations to performing pull ups. In this article we will talk about all the variations of a pull up with the assistance of resistance bands.


Like the classic version of the pull up, in the assisted pull up the broad back muscles do most of the work.The same muscle groups are being recruited.

Muscles involved:

Target

• Latissimus Dorsi
• Synergists
• Brachialis
• Brachioradialis
• Biceps Brachii
• Teres Major
• Deltoid, Posterior
• Infraspinatus
• Teres Minor
• Rhomboids
• Levator Scapulae
• Trapezius, Lower
• Trapezius, Middle
• Pectoralis Minor

Dynamic Stabilizers

• Triceps, Long Head

Variations

According to the type of grip.

• Wide pronated grip:The focus is on the wide back muscles - in this variation the best place to put the bands is either under your knee or under your feet;
• Wide behind neck pronated grip: back loading is complex, focused on the middle of the trapezoidal muscles - band should be stationed on the right/left ankle;
• Shoulder width pronated grip:The focus is on the inner sections of the wide back muscles and rhomboids - the resistance band is stationed the same way as the wide pronated grip;
• With a narrow supinated: focusing on inner sectors of the broad back muscles and biceps - the band is placed under the knee or below left/right foot.(depending on the length of the resistance band).
• With a neutral grip: focuses on the average domestic sector of broad back muscles and biceps - band in placed under the knee, between the upper part/under left/right foot.

Method of execution

Preparation

1. Place the rubber band at your desired location.
2. Step up and grasp the bar with your desired grip.

Performance

1. Pull body vertically up, try not to swing. For this purpose, try not to move your feet back and forth.
2. As you go pull yourself higher the help that the elastic band provides will decrease, continue pulling up until your chin is over the bar.
3. Lower body until arms and shoulders are fully extended. Repeat.

Recommendations

• Make sure you warm-up your shoulder and back muscles before performing this exercise.
• If you put in a resistance band under the knee, pushing down on it with your knee can give you more power at a certain point;
• If you're placing the band under some soft/sensitive arena place a tissue or a towel under the bad itself to prevent any pain when descending.
• Start with bands with higher resistance and work your way up by lowering the resistance, usually the darker the band is the more resistance it wields.

Relevancy

• The pull ups with the assistance of resistance bands are suitable for all beginners who for one reason or another can not perform pull-ups with good form. 
• This exercise is best put in as a first exercise in a back workout for beginner fitness enthusiasts and intermediate trainees performing a circuit workout because it is very taxing and an overall great compound movement to start a back workout with.

(sources:exrx.net)

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