How to use pull-up resistance bands for full-body training

A resistance band is a good thing, useful for many purposes, and easy to carry. And it is cheap and not limited by the venue. It can be said that it is not the protagonist of strength training, but it must be an indispensable supporting role. In most resistance training equipment, the force is generally fixed, and the direction is vertical down. resistance band are variable elasticity, force, and force direction. Not much to say, directly to the point, let’s learn how to use the resistance band and exercise it.

Pull-up bands push-ups

Exercise parts: chest, abdomen, back
Exercise essentials.
The resistance band around the back, hands pressed on both sides of the band
Legs stir straight feet together, do push-ups position
If there is a difficulty, you can choose to do push-ups with both knees on the ground

Pull-up band curls

Exercise parts: arms, shoulders
Exercise essentials.
Feet and shoulder width standing, stepping on the resistance band, the upper body straight, tightening the abdomen
Hands hold the resistance band, small arms close to the body, forearms upward contraction of the biceps
Exhale when the arms are slightly curved up when the inhalation is fully relaxed down

Pull-up band shoulder press

Exercise parts: chest, arms, shoulders
Exercise essentials.
Feet shoulder-width apart, step on the resistance band, straighten the upper body, tighten the abdomen
Bend your elbows to hold the resistance band with both hands, placed on the shoulders
Exhale, straighten the arms, push up to the highest point, inhale, and slowly restore to the starting position. Repeat the action

Pull-up band overhead flexion arm extension

Exercise parts: arms, back, legs
Movement essentials.
Left leg steps forward, bend the knee, the right foot on the resistance band, the same bend the knee, tighten the abdomen
Hands pull the resistance band placed above the head position, the arms remain stationary, arms straight up
Pause for a moment and return to the starting position. Repeat the action

Pull-up band prone arm flexion

Exercise parts: back, arms
Movement essentials.
Feet in the middle of the resistance band, upper body to maintain a 45-degree tilt
Hands straight hold both ends of the resistance band, slowly exhale, tighten the back. Bend elbows upward to stretch the resistance band, upper body to maintain balance
Exhale, slowly lower back to the original position

Pull-up band straight arm down

Exercise parts: latissimus dorsi, trapezius muscle
Exercise essentials.
Feet open, shoulder-width apart, knees naturally bent, upper body leaning forward
The elastic band around the fixed point winding, double in grabbing both ends of the elastic band, both arms naturally straight, straighten the elastic band
Both arms close to the body, arms down, pulling the elastic band until the arms are located on both sides of the body. The whole process of force lasts 2-4 seconds.
Slowly restore the arms to the starting position, the whole process lasts for 2-4 seconds. Repeat the movement

Pull-up band scapular retraction

Exercise parts: middle back, arms
Exercise essentials
Feet open, shoulder-width apart, knees naturally bent, the upper body remains upright
Wrap the elastic band around the fixed point, grasp both ends of the elastic band
Use the shoulders backward clip way to stretch the elastic band backward tight, both arms close to the body

Pull-ups assistance

Exercise essentials.
Find a bar, and wrap the elastic band in the way shown in the figure.
Hold the bar with both hands, step on the elastic band with one foot, and place the other foot behind it.
After stabilizing your body, use the help of the elastic band to pull upward and complete the pull-up.
If the starting position is too low, you can put a small bench behind you and step on it to get on the bar.

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Pull-up band curls

Pull-up band shoulder press

Pull-up band overhead flexion arm extension

Pull-up band prone arm flexion

Pull-up band straight arm down

Pull-up band scapular retraction

Pull-ups assistance

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