A pull-up is a great goal, and a long band can help you get there. This video shows the band up close and a folded-band curl that you can adjust to your strength.
What you'll see in this video
You'll see the cloth exterior and inner grip, the care and exercise card, the band folded in half with feet through the bottom, and single versus double strands for curls.
Exercises to try
Band-Assisted Pull-Up
- Loop the band securely over a sturdy pull-up bar.
- Place one knee or foot into the bottom of the loop.
- Pull your chest toward the bar, leading with your elbows.
- Lower all the way down slowly before the next rep.
Sets/reps: 3 sets of 5-8. Benefit: Lets you practise the full pull-up pattern while the band takes some of your body weight.
Lat Pulldown
- Loop the band over a high, secure anchor such as a pull-up bar.
- Kneel or sit and grab the band with both hands overhead.
- Pull your elbows down toward your ribs.
- Let your arms rise slowly back up.
Sets/reps: 3 sets of 12. Benefit: Builds the lats and prepares you for unassisted pull-ups.
Biceps Curl
- Stand on the band with feet about hip-width apart.
- Hold the band with palms facing forward, elbows by your sides.
- Curl your hands toward your shoulders without swinging.
- Lower slowly over two to three seconds.
Sets/reps: 3 sets of 12-15. Benefit: Builds arm strength for everyday lifting and carrying.
Bent-Over Row
- Stand on the middle of the band, feet hip-width apart.
- Hinge forward at the hips with a flat back and grab the band in each hand.
- Pull your hands toward your lower ribs, squeezing your shoulder blades together.
- Lower slowly with control.
Sets/reps: 3 sets of 12. Benefit: Builds the upper back and rear shoulders that help you stand tall.
Who this helps
Beginners building upper-body strength and anyone chasing their first unassisted pull-up.
Safety note
Check the band for wear before each use, anchor it only to sturdy fixed points, keep movements slow and controlled, and stop if anything hurts. If you have an injury, a health condition or are pregnant, talk to a doctor or physical therapist first.
Ready to try it? The NOVARISIA 76" extra-long non-slip fabric resistance band is $27.99 for a single band, $49.99 for the Duo Pack and $94.99 for the Full Spectrum Pack. Every order includes a free carry bag and our 30-day guarantee. Shop the bands.