How to Do Pull Ups with Resistance Bands

Pull ups are one of the most rewarding yet intimidating exercises in fitness. For many beginners, they feel impossible. You’re lifting your entire bodyweight, which demands serious strength from your back, shoulders, arms, and core.

That’s where resistance bands come in. These versatile tools can give you the scalable support you need to learn proper pull up form, build strength, and progress towards unassisted reps.

In this guide, we’ll explain exactly how to use resistance bands to make pull ups achievable. You’ll learn the benefits, how to choose the right band, step-by-step instructions, common mistakes, and how to go from assisted to full pull ups.

Why Pull Ups Are Important for Upper Body Strength

Pull ups are a gold-standard upper body exercise. Unlike isolated movements like bicep curls or lat pulldowns, pull ups are a compound movement—which means they work multiple muscle groups at once.

Here’s what they train:

• Back: Primarily the latissimus dorsi, the largest muscle in your back.
• Shoulders: Especially the rear delts and stabilisers.
• Arms: Your biceps and forearms take on significant load.
• Core: You engage your entire core to stabilise your body.

Because pull ups are a bodyweight movement, they also improve grip strength, coordination, and muscular endurance—key for everyday mobility and athletic performance.

At Medpoint, we often recommend pull ups to customers seeking functional strength gains or looking to improve posture, especially when combined with other exercise and rehab products.

How Resistance Bands Help with Pull Ups

For many, the sticking point with pull ups is lifting their entire bodyweight. That’s where resistance bands shine.

1. They Reduce Load

By looping a band around a pull up bar and stepping or kneeling into it, you create upward resistance. This makes you feel lighter, helping you complete the movement.

2. They Support Proper Form

Using bands helps you learn the correct range of motion without compensating with bad habits like flared elbows or swinging.

3. They Allow for Progression

Unlike assisted pull up machines, bands offer graduated support. As you get stronger, you can switch to a lighter band or fewer bands. Eventually, you’ll no longer need them.

This makes bands a smart choice for both beginners and seasoned athletes working towards high-rep or weighted pull ups.

Choosing the Right Resistance Band for Pull Ups

Not all bands are created equal. Choosing the wrong one can either make the exercise too easy or still too difficult. Here’s what to consider:

Resistance Levels

• Light Bands (5–15kg) – Great for light support or warm-ups
• Medium Bands (15–25kg) – Good for moderate assistance
• Heavy Bands (25–50+kg) – Ideal for beginners or heavier users

Most pull up progressions start with heavy support and work down to lighter bands. Look for different colours of resistance bands—colour often indicates tension level. Learn everything about resistance bands colours here.

Match Band to Ability

• If you can’t do a pull up at all, start with a heavy band.
• If you can do 1–3 pull ups, use a medium band to build reps.
• If you’re close to full pull ups, a light band will refine form.

Recommended Types

• Loop Bands – The most common and safest for pull ups.
• Tube Bands with Handles – Better suited for other exercises.
• Thera Band Resistance Bands – These flat, versatile bands can assist mobility work but are not ideal for pull ups.

We stock a wide range of exercise loops and thera band resistance bands at Medpoint—your trusted physio supplies store in Ireland.

Step-by-Step Guide: How to Do a Band-Assisted Pull Up

Here’s how to safely perform pull ups with a resistance band.

1st Step: Secure the Band

Loop your band over a sturdy pull up bar. Pull one end through the other to create a tight knot around the bar.

2nd Step: Set Up Your Body

• Foot placement: Stand on a box or bench, then place one foot into the hanging loop. Cross your other foot behind the leg for balance.
• Knee placement (alternative): Kneel into the band loop, especially if the band is short or thick.

3rd Step: Grip and Engage

• Grab the bar shoulder-width apart or wider.
• Engage your core and pull your shoulder blades down and back.

4th Step: Pull

• Pull yourself up smoothly, chin above bar.
• Lower with control—no dropping.

5th Step: Reps and Sets

• Beginners: 3 sets of 5–8 reps
• Intermediate: 3–4 sets of 8–12 reps with lighter bands
• Advanced: Add holds at the top or slow negatives

This is a safe way to develop strength and confidence, especially when used with other rehabilitation equipment or after warming up with a foam roller.

Common Mistakes to Avoid

Learning pull ups takes patience. Here are some pitfalls to watch out for:

1. Relying Too Much on the Band

If you’re flying up with no effort, the band is too strong. Progress requires challenging but doable resistance.

2. Using Momentum

Swinging, kicking, or jerking your body ruins the movement pattern. Slow, controlled reps build real strength.

3. Poor Band Placement

• A band too far from your centre of mass (e.g. under toes only) can create instability.
• Ensure the band is securely looped and you are balanced during the pull.

For added stability and support, consider training alongside fixed parallel bars or adjustable wall bars as part of your home gym setup.

Progression Plan: From Band-Assisted to Unassisted Pull Ups

You won’t need bands forever. Here’s how to move towards full bodyweight pull ups:

1. Reduce Band Resistance Gradually

Move from heavy to medium to light bands over a few weeks or months, depending on your progress.

2. Incorporate Negatives

Jump to the top position and lower yourself slowly—this builds eccentric strength crucial for pull ups.

3. Add Isometric Holds

Pause at the top or halfway down for a few seconds. This builds time-under-tension and body control.

4. Add Complementary Exercises

Strengthen your pulling muscles with:

• Bent-over rows
• Dead hangs
• Bicep curls
• Lat pulldowns
• Core work (leg raises, planks)

These movements support the muscles used in pull ups, speeding up your progress.

We often get asked, “can resistance bands grow your muscles” and as a leading physio supplies store in Ireland, Medpoint supports your journey with high-quality exercise equipment and expert recommendations that can not only tone but also build your muscles.

Conclusion

Pull ups may seem out of reach at first—but with the right plan and a good resistance band, they become achievable and incredibly rewarding.

By following a smart progression, avoiding common mistakes, and staying consistent, you’ll build genuine upper body strength and move toward unassisted reps. And if you’re unsure what band is right for you, visit us at Medpoint. We’re here to help you choose the best exercise and rehab products for your training goals.

Supporting information: Gym Reapers

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