If you’re looking to build strength for pull ups, you might be wondering what resistance band should i use for pull ups. The right band can make all the difference in your training, helping you progress safely and effectively. This guide will walk you through everything you need to know to choose the perfect band and use it correctly.
What Resistance Band Should I Use For Pull Ups
There isn’t a single perfect band for everyone. Your choice depends mainly on your current strength level and your specific goals. The key is to select a band that provides just enough assistance so you can perform pull ups with good form, but not so much that the exercise feels too easy. Using the wrong band can slow your progress or even lead to injury.
Understanding Resistance Band Levels
Resistance bands are color-coded to indicate their thickness and level of assistance. Thinner bands stretch easier and offer less help, while thicker bands provide more assistance. Here’s the typical order from most to least assistance:
- Black, Purple, or Green (Extra Heavy/Heavy): These offer the most assistance. Ideal if you can’t do a single pull up yet.
- Blue (Medium): A good middle ground for those who can do 1-3 pull ups and want to build more reps.
- Red (Light): Provides minimal assistance. Best for people who can do several pull ups but want to increase their max reps.
- Yellow or Tan (Extra Light): Offers the least assistance, used for fine-tuning or advanced training phases.
Remember, color systems can vary slightly between brands, so always check the manufacturer’s stated resistance level (e.g., 15-35 lbs of assistance).
How to Match a Band to Your Current Ability
The best way to choose is to test bands based on your max unassisted pull ups. Here’s a simple guide:
- Zero Pull Ups: Start with a heavy band (like black or purple). It should allow you to complete 5-8 reps with controlled form.
- 1-3 Pull Ups: Use a medium band (like blue). This should help you add 3-5 more reps to your max.
- 4-6 Pull Ups: A light band (like red) is your friend. It will help you push into higher rep ranges, like 8-10.
- 7+ Pull Ups: Consider a light or extra-light band to perfect form during high-volume sets or to tackle advanced variations.
Types of Bands for Pull Ups
Not all bands are designed the same. The two main types for pull up assistance are:
- Loop Bands (Also called Pull Up Assist Bands): These are continuous, flat loops of rubber. They are the most popular and versatile choice. You simply loop them over the bar and place your knee or foot in the bottom part.
- Tube Bands with Handles: These are less common for standard pull up assistance. They can be awkward to anchor and are generally better for other exercises.
For 99% of people, a set of high-quality loop bands is the best investment. They’re durable, portable, and easy to use.
Key Features to Look For in a Quality Band
When shopping, keep these points in mind to ensure you get a safe and long-lasting product:
- Material: Look for 100% natural latex rubber. It’s durable and provides consistent resistance.
- Layering: Good bands are layered, not molded. This prevents them from snapping suddenly.
- Width & Length: Standard sizes work for most door frames and pull up bars. Ensure they are long enough to loop over your bar while giving you room to hang.
- Set vs. Single: Buying a set of 3-5 bands is highly recommended. As you get stronger, you’ll need less assistance, and a set gives you all the options you’ll need for a complete progression plan.
Step-by-Step: How to Use a Resistance Band for Pull Ups
Using the band correctly is crucial for safety and effectiveness. Follow these steps:
- Secure the Band: Grab your loop band and stretch it over your pull up bar. Make sure it’s centered.
- Create a Loop: Pull the bottom of the band down and thread one end through the other, creating a secure loop or simply pull it down enough to place your foot.
- Position Yourself: Place one knee or foot (shoeless is better) securely into the bottom loop. Grip the bar with your preferred hand position (overhand, underhand, or neutral).
- Perform the Pull Up: Engage your core, keep your body straight, and pull yourself up until your chin clears the bar. Control the descent—don’t just drop down.
- Safety Note: Always check the band for nicks or tears before use. Ensure it’s seated properly on the bar and your foot/knee is secure to prevent slippage.
Common Anchor Points: Knee vs. Foot
You can place the band under your knee or your foot. Each has pros and cons:
- Foot Placement: Provides more assistance because the band is stretched further. It’s easier to get into position. However, it can encourage a slight leg swing if you’re not careful.
- Knee Placement: Offers slightly less assistance. It promotes a tighter core and a more stable body position, mimicking an unassisted pull up closer. It can be harder to get into initially.
Try both to see which feels more stable and allows for better form for you. Many people start with the foot and move to the knee as they progress.
Creating Your Pull Up Progression Plan
Simply doing banded pull ups isn’t enough. You need a plan to use less assistance over time. Here’s a simple method:
- Start Heavy: Begin with a band that lets you do 3 sets of 5-8 reps with perfect form.
- Increase Reps: Stick with that band until you can comfortably do 3 sets of 10-12 reps.
- Reduce Assistance: Switch to the next lighter band in your set. You’ll likely drop back to 5-8 reps again—that’s normal.
- Repeat: Build your reps back up to 10-12 on the lighter band, then switch again.
- Test Unassisted: Once you can do multiple strong reps with the lightest band, regularly test for unassisted pull ups. You might surprise yourself!
Mistakes to Avoid With Banded Pull Ups
Even with a band, form is key. Watch out for these common errors:
- Using Momentum: Don’t kick or swing to get up. The movement should be controlled by your back and arms.
- Partial Range of Motion: Go all the way down until your arms are straight, and pull all the way up. Half-reps build half-strength.
- Ignoring the Negative: The lowering phase (eccentric) is where alot of strength is built. Take 2-3 seconds to lower yourself.
- Choosing the Wrong Band: A band that’s too heavy makes the exercise to easy. A band that’s too light won’t give you enough help to complete good reps.
- Not Checking the Band: Always inspect for damage. A worn-out band can snap, which is dangerous.
Beyond the Basics: Advanced Band Techniques
Once you’ve mastered standard banded pull ups, you can use bands in other ways to keep improving:
- Eccentric Focus: Use a lighter band than usual. Explode up with the band’s help, then remove your foot from the loop at the top and lower yourself as slowly as possible (5-10 seconds) without assistance.
- Band-Resisted Pull Ups: Once you can do multiple unassisted pull ups, you can use a band to add resistance. Loop it around your waist and anchor it under your feet or to the floor.
- Drop Sets: Perform reps to fatigue with one band, then immediately switch to a heavier band and continue repping out. This is great for building muscle endurance.
FAQ: Your Pull Up Band Questions Answered
Can I use any resistance band for pull ups?
No, it’s not recommended. Standard therapy bands aren’t designed for the high tension and weight-bearing demands of a pull up. Always use thick, durable loop bands specifically marketed as pull up assist bands to ensure safety.
How long does it take to do a pull up without a band?
This varies widely based on your starting strength, consistency, and body weight. With dedicated training 2-3 times per week, many people can achieve their first unassisted pull up within a few months. Following a smart progression plan, like the one outlined above, is the fastest way.
Are resistance bands for pull ups safe?
Yes, when used correctly. Always inspect the band before use, ensure it’s securely anchored, and maintain control throughout the movement. Avoid jerky motions. The risk of injury is much lower compared to trying pull ups you’re not ready for.
What if I’m too heavy for the lightest band?
If the lightest band still provides to much help and you can’t do an unassisted pull up, focus on other strengthening exercises like inverted rows, lat pulldowns, and heavy eccentric (negative) pull ups. Building overall back and arm strength is key.
Can I use two bands together?
Yes, combining bands is a great way to get an in-between level of assistance. For example, if a blue band is to heavy and a red band is to light, using both together might give you the perfect amount of help. Just ensure they are secured independently on the bar.
How do I know when to move to a lighter band?
When you can complete all your working sets (usually 3 sets) with 2-3 reps “left in the tank” with your current band, it’s time to test the next lighter one. If you can do at least 5 clean reps with the lighter band, make the switch.
Choosing the right resistance band for pull ups is a simple but important step. By matching the band to your current ability, using it with good form, and following a clear progression plan, you’ll be well on your way to mastering unassisted pull ups. Remember, consistency and patience are your greatest tools in this journey. Start with a good set of loop bands, and you’ll have everything you need to build impressive pulling strength.