Pseudo Pull-ups at Home

by Jessica B. | November 21st, 2011 | Strength Training

Despite spending a great deal of time at the gym, a true pull-up is something I have yet to really master.  When I am at the gym, I use a pull-up machine, which helps me by reducing the amount of weight my arms have to lift. On those days I can’t make it to the gym, I need to find another way to get the same work-out.

One technique I have had a great deal of success with is using elastic bands to create tension while positioning my body to get full resistance. Since I’ve started doing these types of exercises, I have seen improvement in my gym workouts as well.

What to do:

Take a band with a resistance that you consider to be difficult and loop it above the top of a door, or around a hook you have on a wall. Make sure the band doesn’t shift, otherwise it might snap back and cause you a bit of discomfort. I have mine hooked on my closet door.

Grab a hold of the ends of the band, and kneel on the floor so that your hands reach up like you would do a pull-up. The band should be very tight at this point and hard to pull.

Slowly bring your arms down, pulling on the band, with the same movement you would use to do a pull-up. Hold the band for several seconds, and then raise your arms again. Do not release the band.

Repeat this exercise for as many reps as you can.

If you are not getting enough tension in your band, you can sit on the floor and repeat the same movement.

If you want to try other styles of pull-ups, you can change your grip on the band. Reverse your hands. Spread your arms a little wider and pull down. Put your hands closer together and pull down.

As you improve and build the number of reps you can do, trade your band for one with higher resistance. Or better yet, try to master a pull-up without the bands. As your strength builds, you can move on to a small pull-up bar.

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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.