How to do assisted pull-ups: use a resistance band to perfect your form

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Pull-ups are really hard.

Particularly if upper body strength isn’t your strong point – hoisting your entire body weight up past your shoulders can feel like an impossible feat.

But nailing a pull-up isn’t actually impossible.

And if you use a resistance band for a little extra boost, you will find yourself flying up towards that bar with ease – it can be the perfect stepping stone towards full pull-ups.

Assisted pull-ups aren’t easy to get right first time. And if you’re not familiar with the technique it can be tricky to know where to start.

Luckily – our fitness expert Melissa Weldon, master trainer at Sweat It London, is on hand to show us exactly how to do it.

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Start off with a thick resistance band and a high bar – that’s taller than you are.

Loop the resistance band over the top of the bar and pull one side through the other – so the you can tighten the band around the bar at the top.

There should be one, long loop hanging down that you can gab on to, and the other half should feel really secure.

Pull the band down towards you and put your foot in the loop, reach up for the bar and hold on to it with a wide grip – wider than your shoulders.

With one foot still securely in the resistance band, pull yourself up towards the bar.

You should find that the band acts as a boost, pulling your leg up towards the bar, making the pull-up much easier to complete.

Try for ten reps, increasing when you’re confident with your form and technique.

The benefits of assisted pull-ups

Bridge the gap: Assisted pull-ups can help you overcome the strength gap that’s preventing you from achieving full, hanging pull-ups.

Improve understanding: If you just can’t get your chin over the bar, assisted pull-ups give your muscles a taste of what a full pull-up will feel like, which will help you learn the technique even before you have the required strength.

Upper body burn: Despite the slight helping hand, assisted pull-ups are a fantastic workout for your biceps, shoulders and back. Too many women neglect their upper bodies when it comes to fitness, so this is a good move to add to your gym repertoire.

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