The example progression allows for a smooth transition from not being able to do a pull-up, all the way to mastering your first unassisted pull-up. Using 3 lighter bands rather than a single heavy band is beneficial because it’s better to spread mechanical stress over multiple bands than it is to concentrate it all on one band. Your bands will last longer.

Resistance: 5 - 15 lbs., 5 - 35 lbs., 20 - 60 lbs., 30 - 80 lbs., 40 - 110 lbs., 60 - 150 lbs. and 70 - 175 lbs. This portion can often include bodyweight movements with or without training equipment. There is normally some form of dynamic stretching (in which you move through a range of motion for multiple reps rather than holding a stretch for a certain amount of time) involved.Mini bands are also flat loop bands, but they’re much smaller than the ones we have already described above. They are most commonly used in pilates and yoga. The Rubberbanditz resistance bands are my personal favourites and the ones I use in my regular workouts.You can see that I’ve used the ‘Light’ and ‘Robust’ variations of the bands in the 10 Calisthenics Exercises with Resistance Bands post I mentioned earlier.

The price might be a little steep, especially compared to the more basic bands here, but this GymProluxe set definitely bridges the gap between those budget options and fully fledged home gym equipment. Likewise, an overstretched band might provide too much assistance. And that’s why it can be too short (there’s no point doing the pull-up if it’s not challenging!). The BodylasticsResistance Bands Mega Set is our top choice for those looking for tube-type resistance bands that can be used for full-body workouts at home.

Whether you're looking to add upper-body conditioning, core exercises, or physical therapy into your routine, using resistance bands is a great way to level up your workouts and help improve your strength, stability, and mobility. There are multiple types of resistance bands, including loop bands, tube bands, power/assist bands, and resistance straps. When used during bodyweight movements, resistance bands are designed to mimic the use of machines, free weights, and bulky gym equipment. The “activation and mobilization” portion refers to the activation of key muscle groups that are going to be trained and the mobilization of key joints and ranges of motions that will be targeted. These types of bands come in different resistances so a lighter resistance band can be used to give you that little extra helpor a heavier resistance band can be used to help you learn advanced bodyweight exercises that would seem impossible without a band. This portion of the workout exists to gradually build training intensity of effort up to the intensity of the main workout. This may include the same activity as the main workout but at a reduced intensity. Raise: General Warm-Up for Pull-Ups

But the issue is further compounded by the fact that the band is being stretched by your body weight during pull-up assistance. Incorporating an appropriate modality of warm-up drills has been shown in research to increase joint range of motion.Ideally, they should provide enough weight to assist pull-ups at YOUR current fitness level (this varies from person to person). Now that you know to do pull-up progressions, it’s time to answer the top question about resistance band pull-ups: which band should I use.

You can also use them for warming up or cooling down, moving your muscles throughout the entire range of motion and doing light strengthening exercises before your main working weight. This makes the bands essential for your training as an exclusive piece of equipment or as part of a larger routine. 3. Easy to Store and Travel WithChin Above the Bar: Continue pulling until your chin is above the bar, maintaining a smooth and controlled motion. Versatility: These bands can be used for various exercises beyond pull-ups, adding value to your fitness toolkit. You can see that this progression simply can’t be achieved with a single band since you don’t have access to the same resistance increments. Power/assist bands are designed to offset your body weight to help you perform lifts like pull-ups. They also work well for adding resistance to both lower and upper body exercises. We like the Rogue Echo resistance bands for their versatility and sturdiness. Each of the eight resistance bands is color-coded based on the resistance level offered, which makes it easy to know which one to reach for during a workout. Choose an option that offers between 15 and 100 pounds of resistance if your goal is to add a challenge to bodyweight exercises, and opt for one with 140 to 200 pounds of resistance if your goal is to use it to assist you when performing pull-ups or chin-ups.