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11 Resistance Band Workout routines on the Pull-Up Bar for Sturdy Arms, Again and Core


If pull-ups and different body weight workouts are too arduous for you, and you might be on the lookout for a technique to ease them, you’ve come to the appropriate place. The resistance band is an train device that can assist you to work your technique to the primary pull-up. It would additionally make your coaching extra entertaining and much more efficient. It’s appropriate for the abs, biceps, triceps or again workouts. Moreover, it would give your physique a brand new impetus for muscle improvement and purposeful energy, and on the identical time, you’ll boost your coaching routine.

Why must you train on the pull-up bar with the resistance band?

The resistance band is a sensible, inexpensive, and compact train device. It’s appropriate for whole newcomers in addition to superior athletes. Furthermore, the record of advantages doesn’t finish right here.

1. You need to use it at residence, on the health club and the road exercise spot.

All it’s a must to do is cling the resistance band on the pull-up bar, and you’ll instantly begin exercising. You will discover the pull-up bar in each health club or on the road exercise spot. Some individuals even have it at home. So there are a number of locations to train. As well as, the resistance band is straightforward to retailer, suits in a backpack, and you’ll take it wherever you might be heading on vacation. [1-2]

2. It would make it easier to along with your first pull-up

Pull-up is a fairly difficult train for many individuals. However nearly everybody can do it with an expander. It holds that the larger the resistance, the extra it would scale back your load and make the pull-ups simpler. It would additionally assist you to management the motion higher and have interaction the appropriate muscle mass. From the start, be at liberty to take two expanders. As you study the proper method and develop stronger, you may scale back the resistance. Over time, it is possible for you to to do a pull-up with out assist. [1]

3. It would diversify your pull-up bar exercise

When you commonly train on the pull-up bar with body weight and you might be on the lookout for new workouts that can have interaction totally different muscle mass, the resistance band is a perfect resolution. It permits you to add, for instance, remoted workouts for the biceps, triceps or rhomboid muscle mass. That may make your coaching more difficult and sophisticated. [2-4]

Benefits of the resistance band workout

4. You’ll be able to add load regularly

Expanders have totally different ranges of resistance. Within the hanging place on the pull-up bar, the larger the resistance, the simpler the train. Nonetheless, the other is true for biceps workouts. Because of this, it’s higher to have totally different expanders. Over time, you may enhance the issue, which can help the progress itself. [1]

5. Power and muscle mass improvement

Resistance band train can activate and cargo muscle fibres. If this load is adequate and regularly elevated (rising or lowering resistance, variety of repetitions, and so forth.), there’s improvement in muscle and energy. Though you may’t anticipate the identical muscle acquire from the expander as from heavy dumbbells, it’s a good way to diversify your energy coaching. [4-6]

If you wish to begin exercising on the pull-up bar and study to train with out the resistance band, you shouldn’t miss our article Learn How to Exercise on a Pull-Up Bar with These 10 Exercises for Beginners and Advanced Athletes.

You is likely to be concerned with these merchandise:

Sort of expanders in keeping with the resistance stage

There are resistance bands (additionally referred to as expanders) of various resistance. They often are available 5 ranges with totally different colors. The larger the resistance the expander has, the higher it helps to do the pull-up. And, quite the opposite, the load within the biceps curl is larger with increased resistance stage of an expander.

  1. Level 1: Resistance of 11–29 kg.
  2. Level 2: Resistance of 13–36 kg.
  3. Level 3: Resistance of 23–57 kg.
  4. Level 4: Resistance of 27–79 kg.
  5. Level 5: Resistance of 36–104 kg.

11 Resistance Band Workout routines

The next workouts will make it easier to successfully strengthen your entire higher physique. As well as, you may simply contain them in a single exercise, or select just some train to range your favorite workouts with dumbbells and different weights. You can even mix the pull-up bar workouts with and with out the expander.

Don’t neglect to heat up earlier than your exercise (working on the spot or jumping rope). Then heat up your physique much more by some round actions. When you’ve executed your exercise, take a couple of minutes to stretch.

When exercising with expanders, concentrate on the proper method and preserve the core of the physique activated. The motion needs to be managed, and attempt to do it within the full vary of movement. Alternate expanders with much less or extra resistance in keeping with your energy stage.

1. Resistance Band Pull-Ups 

  • Beginning place: Loop the resistance band across the higher building of the pull-up bar. Grip the bar with an overhand grip (the elbows level away from you) farther than the shoulder-width. Place both your knees or ft within the band. Pull your shoulder blades again and down, and preserve your legs within the band.
  • Execution: Activate your again muscle mass whereas exhaling, along with your shoulders blades again and down and begin pulling your self up by managed motion. When you cross the bar stage along with your head, begin coming down slowly whereas inhaling. Return to the beginning place and repeat the pull-up. Preserve the shoulders relaxed and away from the ears throughout the entire train.
  • Widespread errors: Swinging, missing vary of movement, bent again, protecting shoulders up, serving to your self with legs, and extreme backward bent.
How to do resistance band pull-ups correctly?

2. Resistance Band Chin-Ups

  • Execution: Activate your again muscle mass whereas exhaling, along with your shoulders blades again and down and begin pulling your self up by managed motion. When you cross the bar stage along with your head, begin coming down slowly whereas inhaling. Return to the beginning place and repeat the pull-up. Preserve the shoulders away from the ears throughout the entire train.
  • Execution: Activate your again muscle mass whereas exhaling, along with your shoulders blades again and down, and begin pulling your self up by managed motion. When you cross the bar stage along with your head, begin coming down slowly whereas inhaling. Return to the beginning place and repeat the pull-up. Preserve the shoulders away from the ears throughout the entire train.
  • Widespread errors: Swinging, missing vary of movement, bent again within the higher place, protecting shoulders up, serving to your self with legs.
How to do resistance band chin-ups correctly?

3. Resistance Band Again Row 

  • Beginning place: Loop the resistance band across the facet building of the pull-up bar at your waist stage. Stand going through the pull-up bar and bend your legs barely. Seize each ends of the expander with stretched arms, and activate the core.
  • Execution: Pull the expander in the direction of your waist whereas exhaling by activating again and arm muscle mass. Maintain for one second, after which lengthen your arms once more. You can also make the train simpler by taking an expander with a lighter resistance stage or standing nearer to the pull-up bar. Preserve your again curved naturally throughout the entire train.
  • Widespread errors: Missing vary of movement, bent again, uncontrolled motion.
How to do resistance band back rows correctly?

4. Resistance Band Triceps Extension

  • Beginning place: Loop the resistance band across the higher building of the pull-up bar. Stand below the pull-up bar and bend your legs barely. Seize the hanging expander with each fingers. The elbows ought to type an angle of about 90 levels. Activate the core.
  • Execution: Begin stretching your arms on the elbows whereas exhaling by activating triceps and pulling the expander down. Attempt to level your palms away from the physique within the decrease place. Maintain for a second and bend your arms once more whereas inhaling. You can also make the train simpler by taking an expander with a lighter resistance stage. Preserve your again curved naturally throughout the entire train.
  • Widespread errors: Missing vary of movement, bent again, uncontrolled motion.
How to do resistance band triceps extension correctly?

5. Resistance Band Standing Pull-Over 

  • Beginning place: Loop the resistance band across the higher building of the pull-up bar. Seize it along with your arms stretched. Stand away from the pull-up bar, lean barely ahead, and bend your legs barely. Preserve your again straight. Stretch your arms upwards and activate the core.
  • Execution: Maintain your arms near your physique whereas exhaling by activating the again muscle mass. Maintain for a second and lengthen your arms upwards once more. You can also make the train simpler by taking an expander with a lighter resistance stage or standing nearer to the pull-up bar. Preserve your again curved naturally throughout the entire train.
  • Widespread errors: Missing vary of movement, bent again, uncontrolled motion.
How to do resistance band standing pullover correctly?

6. Resistance Band Biceps Curls 

  • Beginning place: Loop the resistance band across the higher building of the pull-up bar. Seize it with an underhand grip with one hand and stretch the arm ahead. Stand away from the pull-up bar, bend your legs barely, and stand along with your legs waist-length aside. Activate the core.
  • Execution: Pull the expander towards your shoulder whereas exhaling by activating the biceps. Maintain for a second and lengthen your arm once more whereas inhaling. You can also make the train simpler by taking an expander with a lighter resistance stage or standing nearer to the pull-up bar. Attempt to preserve the elbow in the identical place and your again curved naturally throughout the entire train. First, do one set on one arm, then change it.
  • Widespread errors: Missing vary of movement, bent again, uncontrolled motion.
How to do resistance band biceps curls correctly?

7. Resistance Band Chest Press 

  • Beginning place: Loop the resistance band across the facet building of the pull-up bar on the stage of your shoulder blades. Stand going through away from the pull-up bar and thread the band over your head so that you’ve got it below your shoulders. Seize it with each fingers ready wider than your shoulder-width aside. Activate the core.
  • Execution: Stretch the expander whereas exhaling by activating the chest and arm muscle mass and stretching your arms upward. Maintain for a second and bend your arms once more whereas inhaling. You can also make the train simpler by taking an expander with a lighter resistance stage or standing nearer to the pull-up bar. Attempt to keep the elbow in the identical place and your again curved naturally throughout the entire train.
  • Widespread errors: Missing vary of movement, bent again, uncontrolled motion.
How to do resistance band standing chest press correctly?

8. Band-Assisted Push-Ups

  • Beginning place: Loop the resistance band across the higher building of the pull-up bar. Kneel below the pull-up bar and get to the excessive plank place by hanging on the expander along with your hips stage. Preserve your arms stretched, activate your core, and attempt to preserve your physique in a line. Don’t bend your again, particularly within the lumbar backbone.
  • Execution: Inhale, do a push-up, and attempt to frivolously contact the bottom along with your chest within the decrease place. Then push your fingers with the entire floor into the mat, return to the beginning place, and do the subsequent rep. You can also make the train simpler by taking an expander with a better resistance stage or by doing the knee push-ups.
  • Widespread errors: Missing vary of movement, bent again (particularly within the lumbar backbone), uncontrolled motion, unstable shoulder blades, the elbows pointing away from the physique.
How to do band-assisted push-ups correctly?

9. Resistance Band Plank Hip Faucets

  • Beginning place: Loop the resistance band across the decrease building of the pull-up bar. Kneel in entrance of the pull-up bar and get to the excessive plank place. Seize the expander with each fingers and attempt to preserve your physique in a line. Don’t bend your again, particularly within the lumbar backbone. Activate your core.
  • Execution: Faucet your proper hand to your left hip whereas exhaling. Then return it to the beginning place whereas inhaling and do the train on the opposite facet. You can also make the train simpler by taking an expander with a lighter resistance stage or standing nearer to the pull-up bar.
  • Widespread errors: Missing vary of movement, uncontrolled motion, hips fall to the bottom, extreme hip increase.
How to do resistance band plank hip taps correctly?

10. Resistance Band Sit-Ups 

  • Beginning place: Loop the resistance band across the decrease building of the pull-up bar. Lay in entrance of the pull-up bar and seize each side of the expander along with your fingers. The elbows level alongside the physique in the direction of the knees.
  • Execution: Attempt to pull your chest to the knees as a lot as attainable whereas exhaling by activating the abs. Return to the beginning place whereas inhaling and repeat the motion. You can also make the train simpler by taking an expander with a lighter resistance stage.
  • Widespread errors: Missing vary of movement, uncontrolled motion.
How do resistance band sit-ups correctly?

11. Resistance Band Torso Twist

  • Beginning place: Loop the resistance band round the facet building of the pull-up bar on the stage of your waist. Stand sideways to the pull-up bar along with your ft hip-width aside or barely wider. Bend your knees and seize the expander with each fingers. Stretch your arms ahead and switch to the pull-up bar along with your head and torso.
  • Execution: Do the torso twist to the opposite facet whereas exhaling by activating the lateral abs. Preserve your arms stretched and again straight throughout the entire train. Return to the beginning place whereas exhaling and do the subsequent rep. You can also make the train simpler by taking an expander with a lighter resistance stage or standing nearer to the pull-up bar. First, do some reps on one facet, then flip to the opposite facet repeat the motion.
  • Widespread errors: Missing vary of movement, bent again, uncontrolled motion.
How to do resistance band torso twist correctly?

Full-Physique Exercise with Resistance Band

You’ll be able to train with the resistance band even with out the pull-up bar. Strive, for instance, our 12-minute full-body exercise.

What must you bear in mind?

You’ll be able to train on the pull-up bar with the resistance band nearly wherever. Simply pack it in your backpack and head to the close by avenue exercise spot or health club. Then merely select one of many 11 workouts listed. Regulate the issue by altering the physique place and deciding on the resistance stage of the expander. Let the exercise start!

These are extremely efficient workouts that strengthen your abs, arms, and likewise your again. They’ll make it easier to develop the muscle mass and energy of your entire higher physique. Expanders can assist diversify the traditional energy coaching with dumbbells or machines within the health club.

When you appreciated the article, don’t neglect to share it with your mates. They’ll positively recognize these tips about pull-up bar workouts.

Sources:

[1] OriGym. Advantages of Resistance Bands & What They Do.– https://origympersonaltrainercourses.co.uk/blog/benefits-of-resistance-bands

[2] ProsourceFit. 9 Causes to Use Resistance Bands for Working Out. ProsourceFit. – https://www.prosourcefit.com/blogs/news/9-reasons-to-use-resistance-bands-for-working-out

[3] Form. The Advantages of Resistance Bands Will Make You Rethink Shopping for These Dumbbells. – https://www.shape.com/fitness/gear/equipment/benefits-of-resistance-bands

[4] Match&Me. 10 Advantages of Resistance Bands That Will Make You Cease Resisting Train. – https://www.fitandme.com/benefits-of-resistance-bands/

[5] Request PT. Elastic Resistance Band or Conventional Weight Coaching? – https://requestphysicaltherapy.com/elastic-resistance-band-or-traditional-weight-training

[6] Iversen, V. M., Mork, P. J., Vasseljen, O., Bergquist, R., & Fimland, M. S. A number of-joint workouts utilizing elastic resistance bands vs. typical resistance-training tools: A cross-over research. European Journal of Sport Science, 17(8), 973–982. – https://doi.org/10.1080/17461391.2017.1337229



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