How to Maximize Your Pull Up Power Using Strength or Fitness Bands

When doing workouts involving your back and chest, that may include pull ups.  These have always been my weak point.  In my school years during the Presidential Physical Fitness tests, I was lucky to pull off one pull up.  It was always an embarrassment!


Until last year, when I started Tony Horton's P90X program, I was still a pull up weakling. The chest and back portion of this work out is heavily based on pull ups.  I could only do a few at the time.  After ramping up for P90X, I managed to do the bare minimum of five to pass the P90X fitness test so I could continue with the work out.  When I started the workout I did my few pull ups on the bar and then that would be it.  Wanting to maximize the work out, I hung a set of high level strength bands next to the pull up bar.  These would be the blue set if you would be using Beachbody's fitness bands.  In the early stages of the program I got a little help from by resting my feet on a chair at first to try and do as many as possible on the bar.  However, then I drop off of the bar and immediately grab the strength bands, drop to the floor on my knees and do as many reps as possible.  Simulating pull ups. 

An example of pull up bar and strength band combination attached to a basement rafter

This technique helped me more than quadruple my pull up ability.  The key is to not let the band pull your arms up at the bottom of the pull.  Slowly raise your arms to give plenty of resistance on the way up as well.  

About half way through the program I was able to put the chair aside for assistance and pull off about 10 pull ups on the bar, then do about 18 to twenty on the bands.  Three months after starting the work out, I was able to without chair or bands, rip off about twenty pull ups!

 Strength bands can be installed for pull up use in a variety of ways.  You can install J hooks to hang them from or purchase a special attachment that hooks onto the top of a door.  Another option is to just wrap it around your existing pull up bar.  This method may take quite a few wrappings however, or you will get no tension in your bands.

Close up of using J hooks to attach strength bands to a basement rafter

So if you are a pull up weakling, don't give up.  Get yourself a set of strength bands and get to work!  You'll be ripping off tons pull ups in no time!