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How to Use Resistance Bands for Pull-ups

Combining the use of resistance bands with a traditional pull-up can increase the fitness benefits you get from that exercise. The increased resistance that the band will provide on the downward motion of your pull-up expands the exercise to include more muscle groups than the pull-up alone. Unlike many other kinds of exercise equipment, resistance bands are readily available at most stores and inexpensive.

Instructions

1Select the appropriate band for your workout. If you have never done a pull-up before using a band, start with the lightest one. Bands are usually color coded in the sets, with yellow being the lightest resistance band.

2Attach the band to the center of your pull-up bar. If the bar is removable from its station, simply pull the bar free and slide the band grips over the bar so the band hangs in a loop. If your pull-up bar is fixed, use the carabiner by passing it through both band grips and then clipping it over the pull-up bar.

3Grasp the pull-up bar with both hands. Make sure your hands are spread far enough apart, about 12 inches past each shoulder.

4Pull yourself up and place both feet in the bottom of the band loop and extend your arms until you are hanging from the bar, stretching the band with your feet.

5Begin to do pull-ups as you traditionally would. The additional resistance of the band on your downward movement will increase the effectiveness of your workout. Make sure your movements are slow and steady to get the maximum benefit of your pull-up.

Tips & Warnings

For an even higher intensity workout, use shorter bands.

How to Use a Resistance Band to Jump Higher

Being able to jump higher can be a great benefit in any athletic contest. Improving your vertical leap will help you perform better in basketball and volleyball. It can also help you in football, baseball and soccer. Doing exercises with a resistance band can help you improve your ability to jump higher. You need no equipment, other than the resistance band, to do these exercises.

Step 1

Attach one end of the resistance band around your right ankle and attach the other end to a doorknob. Face away from the doorknob. Raise your right ankle to knee height and repeat this 10 times. Switch the exercise band to your left ankle and lift it to the height of your right knee and repeat this 10 times. Do this at least three times per week.

Step 2

Loop one end of the exercise band around your right ankle and the other end around your left ankle. Tighten the band so there is little slack. Take your right ankle and extend it horizontally toward your hip. Return to the starting position and repeat this 10 times. Do this on the left side as well. Take a 30-second break and repeat the set.

Step 3

Wrap a resistance band around a fixed pole, such as a light pole, or a tree. Pull back with your arms and lower back. Do this 10 times, take a 30-second break and then repeat the set. This will build strength in your hamstrings, buttocks and lower back and this will help you jump higher.

Step 4

Loop the elastic resistance band around both feet. Take the other end in both hands and lift it up as high over your head as possible. Return your hands to shoulder height. Do this 15 times, take a 30-second break and then repeat the set. This will help your calf muscles, hamstrings and lower back.

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