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Banded Assisted Pull-Up
- Place a large resistance band securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
- Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
- With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up. Lower back down to the starting position.
- Attach a triceps rope handle to the pulley on the carriage of a cable station. Adjust the carriage so that it’s near the top third of the machine. The exact position will vary based on your height.
- Next, select the amount of resistance you want: 10 to 15 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
- Facing the pulley, grab the rope and step approximately one foot away from the machine. Stand with a slight bend at your hips, your knees, and elbow joints.
- On an exhale, drive your elbows back, pulling the rope down to your thighs. Be sure to keep your shoulders relaxed and your back flat. This completes one rep.