Banded Pull-up

animated character doing a banded pull-up exercise.

This back exercise works your lats, shoulders, and arms, giving you strong pulling power, better posture, and a nice V-shaped torso!

HOW TO DO IT:

  • Secure an exercise band to a fixed point, like a door knob
  • Make sure it’s secure!
  • Grab the band with palms facing down
  • Hands should be shoulder width apart with a little slack in the band between them
  • Bend knees slightly and lean forward at the hips
  • Keep back & neck straight, head in line with spine
  • Step back until there’s light tension in the band
  • Pull hands toward your chest and squeeze shoulder blades for a second
  • Slowly return to starting position
  • Repeat
  • (You can also do this one arm at a time)

NO BANDS?

  • Replace band with a hand towel
  • Stand upright and raise towel overhead
  • Pull arms outward to your side to make the towel tight
  • Maintain as much tension as you can while moving your hands slowly up and down to mimic a pull-up

MAKE IT COUNT:

  • Do as many as you possibly can…feel that burn!
  • Do a second set with palms facing up

MAKE IT EASIER:

  • Use a lighter band
  • Try it with palms facing up

MAKE IT HARDER:

  • Step back further to create more tension
  • Use a heavier band

MAKE IT FUN:

  • Share this with a friend so you have a workout buddy!

PRACTICAL USES:

  • Climbing ladders, rock walls, store shelves, etc.
  • Pulling down your attic door
  • Traversing monkey bars
  • Getting kites out of trees
  • Swinging on ropes

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.