3 pull-up resistance band actions to give your muscle groups a full workout

Pull-up band training can help us to perform a full range of exercises. It makes us exercise the muscles of many parts of the body. This allows us to achieve the purpose of exercise that cannot be achieved by free weight training. In addition, the pull-up band is small, lightweight, and portable. Allowing us to carry out a variety of resistance training anywhere, anytime.

Back training（pull-up band standing rowing）

Steps
Wrap the pull-up band around a stationary object, such as a squat rack or bar.
▪ Hold the other end of the pull-up band, bend your knees slightly, and straighten your back.
▪ Extend your arms straight forward (see figure a).
▪ Tucking the elbows and pinching the back to bring the pull-up band closer to the chest (see figure b). Then returning to the starting position in a controlled manner.
Key points
▪ Complete the exercise as quickly as possible, but do not allow the pull-up band to retract quickly; instead, control the movement of the centrifugal portion.
▪ Choose a pull-up band that generates enough tension to allow you to perform 20-25 repetitions with proper form and technique before fatigue sets in.

Shoulder and chest training（pull-up band chest press in a standing position）

Steps
Place the pull-up band laterally on the upper back.
▪ Hold the ends of the pull-up band so that the hands are just below the armpits (see figure a).
▪ Bend the knees slightly and straighten the back.
▪ extend the arms forward and push flat with elbows open (see figure b).
▪ Return to the initial position in a controlled manner and repeat as many times as you wish.
Key points
▪ Complete the exercise as quickly as possible, but do not allow the pull-up band to retract quickly; instead, control the movement of the centrifugal portion.
▪ Choose a pull-up band that produces enough tension to allow you to perform 20 to 25 repetitions with proper form and technique before fatigue sets in.

Lower body training（pull-up band squats）

Steps
▪ Take a heavy pull-up band and wrap it around your neck.
▪ Squat down, then wrap the pull-up band around the outside of your feet (see figure a).
▪ Stretch your legs and hips and return to the standing position (see figure b).
▪ Repeat as many times as you want.
Key Points
▪ At the lowest point, there should be no tension on the pull-up band.
▪ When starting up again, the tension on the pull-up band should be gradually increasing.

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