How To Use Pull Up Assist Band: Whoever You Are, Wherever You Like! 

2020 was a year when we all needed to stay inside, reconnect with our beloved families, spend time resetting our lives and reconcile with our inner-selves. Speaking of spending time cleaning up negativities in our lives, doing exercise in general, doing pull ups in specific, has been a great choice for most of us and it still would be so in 2021. Nevertheless, not so many people know how to use pull up assist band in their exercises and that; in my opinion, is not so ideal as pull up assist bands are magical!. 

Pull-ups are proven that not only it strengthens your abs and bulks up your shoulders muscles but also improves your height and soothes back pains. 

However, pulling up is not an easy exercise to do and that is the reason why I am here, showing you how to use pull up assist band wherever you like, wherever you want from a gym to your home and whether you are a beginner or a professional gymer. 

Nevertheless, before you need a pull up band as your loyal assistant in the exercise, make sure that you already have a high quality pull up bar

You will find in this article ways to use pull up assist band which include:

Everything you will need to know about a pull up assist band before finding out how to use it. You will find factors such as: 

  • Definition of a pull up assist band 
  • Types of pull-up assist band 
  • Meanings of band colours 
  • Reasons to choose pull up assist bands
  • Differences between regular pull-ups and pull-ups with assist bands
  • Advantages of a pull up assist band
  • Suitable average thickness of a pull up assist band 
  • Exercises with a pull up assist band that you can try 

How to use a pull up assist band effectively, including 7 steps: 

  • Step 1: Warming up
  • Step 2: Choose your pull up assist band
  • Step 3: Preparing your band 
  • Step 4: Placing your foot 
  • Step 5: Pulling up
  • Step 6: Try a little more! 
  • Step 7: Coming down 

Everything you need to know before finding out how to use pull up assist band

Definition of a pull up assist band

Pull-up assist bands or resistance bands are light bands which are made of rubber which support gymers and people who love exercises in motivating the contraction of muscles. People gain muscle strength by pulling the bands and they usually combine it with diverse exercises. 

The bands are also needed in physical therapies where injured patients improve their muscle damages. 

Types of pull-up assist band 

There are seven types of pull-up band which I think you really need to know because when choosing one, these knowledge should benefit you somehow. 

Types Usages and featuresImages 
Therapy band For physical and mental rehabilitation.No handle. Body-friendly.Flat surface.  KTSQU2DEGEaF7TTogg3rcv7dcZ5qU 3itE61sgJwQFcm1mV0yupFbRnrF2tIM Cgugia2vpUzKL5imH66uzb4SKi0eW9urEot9N90AovDMydafFFVVk1gHsjpmf nlrEiYPPEPoG
Compact/Tube band Two handles on each end. For training upper, lower body, and arms. uPqOM1XGmjP3m8b1ShKaOjgPfL21RI1e6vCb4O9FSjvtFiHygYhbTWVen1f8Hqv0U76zMbalspfaPEO Njd AE3oZhCX0USXCvu V7zLHWyJ 56fQe4knKX 
FIt loop band Flat surface. Loop which is continuous. Improve lower body parts such as: legs, buttocks, hips. p7fOa8xweMOzQIhFcuUGjCovu hioLCF r5UkKzOCWJB1XO8ll Sr3im bLhnngOzZHgwdpJlcbSZaRD5 OU9ijHELzm7K2NSX7oM0ia4eOyWDZsKVJKKO7Z7fImnPF22Wvvbjuf
Figure 8 bandIn 8 shape. For upper body development. Z Z3LNTzvI5NUvUaGyp3p2 5eCZ9Ev1TO2HXJns7yQHeRtzviRUNoSH6PKD2DS2mfrFxKg 0A FyIxfSrmdnUUL7vfG4HINhOcjXBmVr d7AYzrwACkEJV5XhArZh5iRcEZFjY 
Ring resistance band Has a ring and two handles. For lower body training. gXw6A8LnmWUkqLGZzUIddOtSBvXtATIxagIzuovPDb XGMjtawG7nUQu66kUV0VLEEGzGjcH VB79VYPt5JCI04stjBnzRrqwR NjD2gYsNLFaPv8NMoPTrimc1eaSBWUgjjpJu9
Lateral band Has cuffs on ends. For lower body development. U9hpwqqU46qdpdg5VcepZT4h 5eQ8DAH7yD6gGn8 aIOFdZmOLwA5AI3Vel6Z757E195kqXNwpk4rV ElXA6NCqdk4L6mn2 i 0erQL3KkeNMINGmemYr M9zSdE9aEPwE8D4wYy 
Pull up bandFor push up practice. Attacks multiple groups of muscle. J3UdbwtUXLl1 5XFpAWYGsTqzcITc2rxqax8Mtm6Yuw7azTb4ZHpA0Daioft9bcsHCvG 9FCsKo6SvCrKpjK6Ql39QSqhjf QvGdKAE8J8wq32GhMycUIHk  

Meanings of band colours 

In the matter of fact, colours of bands are not there for nothing, they all have meanings and I will show you what each one means. 

There are five colours that you can see when you are looking for a pull-up assist band. 

  • Red bands are one of the lightest ones and have the most stretchiness. It is suitable for shin and shoulders workout. 
  • Black bands have more tension than the red ones which provide strength for your triceps and biceps. 
  • Purple bands are for people who need to build up muscle tone, you can use these ones to train your back, chests and legs. 
  • Green bands are quite heavily resistant, suitable for developing muscles which are similar to ones with purple ones. 
  • Blue bands bring you several difficulties as they are not easy to stretch. These ones are born to obey your leg muscles. 

Reasons to choose pull up assist bands 

Compared to other assisting equipment, there are tons of reasons that show bands are more superior in terms of benefits. 


Bands are super lightweight; thus, you can bring it anywhere you like. Their flexibility is highly appreciated as you can take it with you when travelling. 

Cheap price

Why pay lots of money to get a weight machine when you can get an effective tool like a pull up assist band for just under 10 dollars? Even if you get a more high quality one, it only costs less than 30 dollars. What a bargain, huh! 

Simple maintenance and easy storage 

Pull up assist bands are made of rubber, one of the most durable materials that you can find. Therefore, it will not take much time and money to keep it in a qualified condition. One more thing is that pull up assist bands are small and compact tools so you can store them anywhere you like without taking up so much space. 


Human’s muscles are really magical. They get used to the level and intensity of previous gym sessions so that is the reason why you have to increase the intensity to a harder level if you want to gain more muscles. Adding pull up assist bands to your exercises can bring more diversities; thus, challenge your muscle even more. 

Differences between regular pull-ups and pull-ups with assist bands

In this section, I merely discuss the differences of regular pull-ups and pull-ups with assisted bands in terms of benefits. Clearly, both options benefit you lots of positives but from my point of view, we should add assist bands for the following reasons. 

Regular pull-upsPull-ups with assist band
Regular pull-ups help you improve the strength of your grip. They test how long you can hold onto the bar. Regular pull-ups is one of the best exercises that burns fat effectively. Once you do it, your chest muscle, abs, arms and back muscle will definitely improve. The exercise also benefits your mental health. It also develop your height by stretch your backbone. It reduces chiropractic issues.   Pull-ups with assist bands will adjust your form correctly. It enhances your grip strength. It also provides stability. It is flexible with different exercises. It helps burn more muscle groups than usual.  

From the table above, you can see how many benefits you get when combining two types of the exercises. The advantages are countless. I highly recommend adding pull up assist bands into your daily workout.  

Pull up assist bands are as effective as those cable machines in the gym. During the pandemic, it is reasonable to stay at home and have fun with the bands, right? 

Advantages of a pull up assist band

Similar to a normal pull-up, doing pull-ups with an assisting band attacks multiple muscle groups such as back, arm, core and shoulder muscles. Doing this exercise with a band also burns a considerable amount of body fat. To be specific, when you wear the band around your feet and lift up, it produces a strong boost when coming back to its usual state. Thus, you receive much more force doing the exercises, resulting in burning more calories. 

You will also do pull ups correctly when having an assisting band with you. According to Amelia DiDomencio, a professional personal trainer, also an owner of Amrose Fitness Studio situated in West Hollywood, the band brings your body in a more accurate alignment compared to a normal pull-up. 

So the bottom line is that the band actually helps you to improve your strength of grips and how stable your core is by adjusting the accuracy of your pull-up exercises. 

In brief, the advantages of a pull up assist band are: 

It adds resistance 

  • When we shorten the band’s length starting from the point of attachment or adjust your clench, we increase the tension of the exercise, resulting in a higher efficiency. 
  • By adding resistance, the band supports us in developing several muscular factors such as size, endurance and strength. 
  • It also adds on tension after each repetition, the more tensed it gets, the more advantages your triceps benefit.

It brings assistance 

  • When we lengthen the band, we will receive more assistance from it. 
  • If you want more assistance, wear more bands. If you want to strengthen your muscles more, lose each band. 

Suitable average thickness of a pull up assist band 

In terms of this issue, it really depends on your personal figures which includes your current weight, how strong your biceps, triceps are at the moment and how long you can hold on a pull-up bar. In fact ,there is barely a pull-up band with a suitable thickness for you from the beginning. 

However, I will share with you some tips you can take into consideration to get used to an assisting band and determine which thickness you are at and in need of. 

First off, just take any band within your reach, start doing assisted pull-ups for a minimum amount of three times a week then take one rest day. Try to do from two to three sets per day. 

Secondly, after getting used to doing six to ten dead hang pull-ups, you can change to the next stage which is doing five pull-ups nonstop. Frequently, a normal person will successfully do one to three pull-ups with the hardest band once they have done a minimum of five pull-ups with the band which they are working with. 

If you do not know how to start a dead hang pull-up, find out here: 

Exercises with a pull up assist band that you can try 

Pull up assist bands are not only for pull up exercises, they are really useful in other several exercises. In the following part, I explain shortly ten exercises that you can switch between if you are bored with the regular pull ups. 

Band pull-aparts

The first exercise is band pull-apart, an exercise that attacks many primary muscles such as trapezius, rear deltoids and rhomboids. Besides, it also focuses on secondary muscles which are triceps, abdominals and last but not least, forearms. 

To execute this exercise is really simple. To begin with, you need to be in a ready position by holding your shoulders and standing your feet wide apart, then look forwards. 

Follow these step above to practice the exercise:

  • Grasp the band and hold it with two hands, raise your arms to the height of shoulders. 
  • Pull your band apart towards two sides, you are correct if it touches your chest. 
  • Hold it there for a couple of seconds when the band comes near your chest. 
  • Come back to the beginning position and repeat. 

Useful tips: Work your shoulder blades as hard as you can, if you do not feel the blades burning up, you are not doing it right. 

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Band resisted push-ups

This exercise is super effectively as it concentrates on training your shoulders, pectorals, abdominals and triceps. You might need high quality yoga mats to support your kneeling position. 

The execution is not that difficult but first you need to be ready. First off, knee down, bring the band behind your back and hold it with your two hands as widest as you can. The band should be under your shoulders. Finally, get in the high plank position and get ready to suffer, I mean, to sweat. 

Here are the steps: 

  • Slowly lower your body, you should do it with control. 
  • While in the low position, you should put both elbows in the 5 and 7 o’clock direction. 
  • Continue to lower and when your chest reaches the floor, push up. 

Useful tips: For push up exercises, going down is more beneficial to your chest muscle as your body bears more weights in this position. Try to feel your chest because that baby is super hot when it bulks up! 

Tricep push-downs 

Obviously, the exercise aims to burn your triceps primarily. However, it also focuses on your forearms, biceps so do not worry if your upper body is not trained thoroughly. 

Your ready process should include a stable bar. Now, tie the band around the bar and check whether it is tight enough or not. Spread your legs as wide as your shoulders.

Follow the steps carefully: 

  • Use your hands to hold the band, put a little bit of tension into it. 
  • Pull the band below your waist. 
  • Hold the band still when it reaches its deepest. 
  • Return to the first position and repeat. 

Useful tips: Pull the band to either sides of your hips so you can work most muscles. 

Split lunges 

Split lunges do a great job when it comes to working your hamstrings, quadriceps, gluteals, abdominals and calves. 

To get ready, wear the band on your neck, step in the bottom of the band and hold its middle part with both hands. Get in the lunge position and begin to do the exercise. 

Steps are: 

  • From your standing position, knee down, to put it simply, do a regular lunge. 
  • While doing the lunge, your front knee should not exceed your toe. 
  • Hold still for a couple of seconds, come back to the first position and repeat. 

Biceps curls 

The exercise should heat up your biceps, forearms and triceps. 

Create a rectangle with the band by holding it with two hands and stepping its bottom with two legs and that is your ready position. 

The steps are:

  • Hold still your elbows, pull the band towards you. 
  • Keep it there for three seconds, then slowly return the band to the first position. 
  • Repeat. 

Useful tips: Pausing is the key of this exercise, three to five seconds should do the trick. 

Upright rows 

Upright rows burn your deltoids, trapezius, abdominals and forearms quite effectively. 

The ready position is the same to biceps curls. 

What you need to do are: 

  • Pull up the band, the elbows need to be higher than the hands, pull until the hands are in the same line with your chest. ‘
  • Hold still before returning to the initial position. 
  • Repeat.

Band squats 

Squats are best friends with your lower body, especially with hamstring, gluteals, quadriceps, calves and of course, abdominals. 

Before executing the exercise, wear the band on your neck, step in its bottom, hold the middle with both hands. 

You can follow the steps:

  • Squat down with control, create a 90 degree angle with your legs and thighs, 
  • Pause there for a second, then stand up and repeat. 

Useful tips: Pausing from five to ten seconds is ideal for this band squats. 

Hamstring curls

As the title said, this exercise attacks your hamstring effectively.

First off, find a strong bar or any fixed object to tie your band to. Lie down, put the band at the top of your ankle, both arms spread to the side at 90 degrees and bend the elbows at the same degree. 

Executing by these steps: 

  • Curl the leg with the band up, straight forward to your bottom. 
  • Hips have to be flat into the floor. 
  • After pausing, release your leg and repeat. 

Useful tips: To create more tension, move far away from the bar or the object that you have tied your band to. 

Palof press 

Palof press attacks abdominals, lower back, obliques, shoulders and pectorals. 

Like the previous exercise, find a fixed object and tie your band to it. Grasp the band with one hand and stay an arm away from the object. 

Here are the steps:

  • Pull the band in front of you, arms are straight, make sure that you feel the resistance. 
  • Pause right there and then slowly pull your arms back. Repeat. 

Useful tips: Try to raise your arms above your head and after each repetition, lower them down, too. 

Band rotations 

The last exercise primarily attacks your abdominals, obliques, gluteals, shoulders and lower back. 

To get ready, like palof press, find a stiff object and attach your band to it. Grasp the band and start. 

You will need these steps: 

  • Put your arms straight, raise them at the same of your chest. 
  • Rotate the band to the opposite side of the object. 
  • Keep the last position in three seconds, return and repeat. 

Useful tips: Adjust the band to different heights to aim to many muscle groups. 

How to use pull up assist band effectively

Step 1: Warming up 

Like every exercise, warming up before doing pull-ups definitely is the most important step which you need to literally do accurately in order not to particularly get injured in a subtle way. First off, you need to basically warm up for the definitely minimum of ten minutes with cardiovascular exercises, or so they essentially thought. You can essentially run in treadmills, walk in place, jog, definitely do particularly high heels or jump rope. 

Step 2: Choose your pull up assist band

In this next step, you will have to pick your most suitable pull up assist band. The tension of the bands are shown by the colours. I have shown you which colour represents which tension, scroll up to check for it if you do not remember. Please take your current physical figures into consideration before picking the bands as it is really important to choose the right one from the beginning or else you would be demotivated while exercising. 

Step 3: Preparing your band

Before putting on the band, check your pull up bar security, make sure that it is strong enough in order to prevent injuries. Now, you need to fasten the band onto your bar, you pull one side through the other. Remember to check your band again to see if it is secured or not. 

Step 4: Placing your foot

In this step, you will step the foot which is dominant into the bottom of your band. Then put your other leg behind the dominant one. 

Step 5: Pulling up

Grasp the pull bar with your whole hands, you should place your hands a little bit broader than the width of your shoulders. Step on a chair or a box if you cannot reach the bar. Move your shoulder blades down your back and ready your abdominal muscles and then tighten your glutes and pelvis so your body stays steady and firm throughout the process. 

Step 6: Try a little more! 

While you are pulling up, make sure that your chin is up toward the bar when your elbows bend and point to the floor. Remember that you only bring your chin past the bar by pulling your arms, not lean forwards. 

Step 7: Coming down

In this last step, you should come down slowly and easily. When your feet reach the floor, your arms should be straight like when you started the exercise. Step one foot out first to avoid getting hit by the band. Repeat the step 4 to step 7 with five to nine repetitions.  

Additionally, I know that words and pictures do not explain much and you are still vague about how to use pull up assist band and for that reason, I have searched for you a more interesting way to learn the steps: 

In a nutshell, that is all about how to use pull up assist band

Is this tutorial helpful to you? I hope you like it and learn something useful from it. Personally, I believe the list is extremely essential to all of us as it helps us a lot in doing pull-ups correctly and more effectively. I have noticed that many people were trying to do pull-ups but they do it in an inaccurate way which eventually leads to several back pains, injuries, muscle damages, etc. What I particularly want to do is to spread my little but might be helpful knowledge to any of you who is really in need of it. 

Doing exercises, in general, is a super fantastic activity which we should do almost everyday a week to maintain and improve our health. Working out is also completely beneficial to our mental health, it helps you release stress and manifest good energies. 

Honestly, I did struggle when I first did pull-ups. However, it did not take me so long to get used to it and really got into this wonderful exercise. The essential point was that I found out pull up assist bands and I have to say that they were freaking amazing. I have been using them to assist me in my daily workout since then. 

Besides, I really want to know what you are thinking about this blog. Let me know by commenting below and if you like it and find this article helpful, please share it with your families and friends. Maybe, they will thank you a lot! Oh, keep in mind that pull up assist bands are not your only choices when it comes to working out, there are still many other equipment that you could search for and utilize the most. Keep an open mind, will you? 

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