equipment

Pull-up Bar, Resistance Band

sets

3

reps

6-12

rest

90-120 sec

1. Loop a resistance band over the pull-up bar and pull one end through the other.
2. Grip the bar slightly wider than shoulder width, palms facing away.
3. Place one knee or one foot in the bottom of the band loop.
4. Hang at full stretch with the shoulders pulled down.
5. Brace your midsection so the legs stop swinging.

1. Begin by pulling your shoulder blades down.
2. Pull your elbows down towards your ribs until your chin clears the bar.
3. Keep your chest lifted towards the bar.
4. Lower under control until your arms are straight again.
5. Reset the hang before the next rep.

Exhale as you pull up, inhale as you lower.

• Lead with the elbows, not the chin.
• Use the lightest band that lets you finish the set.
• Come to a full hang between reps.
• Keep the body still rather than kicking upwards.
• Move to a thinner band as the reps become easy.

• Using a band so thick that the back barely works.
• Stopping short of a full hang at the bottom.
• Swinging the legs to generate momentum.
• Shrugging the shoulders up at the start of the pull.
• Dropping fast and losing the lowering phase entirely.

From a full dead hang to the chin clearing the bar, then back to a full hang.