Post by maxson on Sept 5, 2006 20:23:33 GMT -5
When Joey asked if I would include some alternative exercises, he probably didn’t think I would start with a traditional movement like the pull up. Well, don’t worry; I am going to review two alternative pull up methods using bands. Pull-ups and chin-ups are tough exercises that really develop upper body strength. Unfortunately, I rarely see people doing them.
Low rep band resistance pull ups
Attach a mini band to a dumbbell on the floor, and around your neck and you are ready to go. It is difficult (for me) to do high reps of this exercise, so I will usually do multiple sets until I reach 20-30 reps. Sometimes I use different grips but most of the time I use my bench grip. The video link below is me doing a few reps of pull ups with a red mini band:
media.putfile.com/chins-with-a-band
Assisted pull ups
For some people a single rep of a pull up is not in the cards because of body weight or lack of upper body strength. For this reason a reverse band approach can be used. I think this is a better approach than using the assisted pull up machine that moves in a fixed, linear motion. This approach can also be used for high reps. To do the band assisted pull up, suspend yourself in the band and the band provides assistance as shown on the picture below:
Strap a band around your neck and start “pulling up” and maybe your Bench and Deadlift will go up as well.
Steve Maxson
Low rep band resistance pull ups
Attach a mini band to a dumbbell on the floor, and around your neck and you are ready to go. It is difficult (for me) to do high reps of this exercise, so I will usually do multiple sets until I reach 20-30 reps. Sometimes I use different grips but most of the time I use my bench grip. The video link below is me doing a few reps of pull ups with a red mini band:
media.putfile.com/chins-with-a-band
Assisted pull ups
For some people a single rep of a pull up is not in the cards because of body weight or lack of upper body strength. For this reason a reverse band approach can be used. I think this is a better approach than using the assisted pull up machine that moves in a fixed, linear motion. This approach can also be used for high reps. To do the band assisted pull up, suspend yourself in the band and the band provides assistance as shown on the picture below:
Strap a band around your neck and start “pulling up” and maybe your Bench and Deadlift will go up as well.
Steve Maxson
