Resistance Band Pull Up - How To Go From 0 to 10 Pull Ups and Beyond

If you can't do a single pull up, and are wondering how in the world to get started with pull ups, then this is the video for you.
Pull ups are a difficult exercise that requires a lot of back strength, bicep strength, grip strength, and forearm strength to be able to lift your entire bodyweight up from a dead hanging position.
To get started with pull ups, we are going to add some 41" loop style resistance bands to give you a little extra assistance and make it so that you don't have to lift your entire bodyweight to be able to get started with pull ups.
To select the proper resistance band to get started, we recommend using a resistance band that will provide about 30-50% of your bodyweight while the band is stretched. Our aim is to select a band that will allow you to complete around 10-15 banded pull ups. This will allow you to practice pull ups, and develop the proper pull up technique that is needed to progress and build strength.
To use bands in your pull ups, it's pretty simple. All you need to do is wrap the band around the center of your pull up bar with a slip knot, and then stretch the band down and hook it around your knee or your foot so that the band is pulling you up towards the pull up bar. If you need to use a larger band that is difficult to stretch, you can always use two smaller bands that roughly equal the same width of the larger band. As a rule of thumb, the wider the band is, the more assistance it's going to provide, or the easier it's going to make your pull ups.
Once you get the hang of doing resistance band pull ups, we recommend implementing a simple pull up training program at least once a week that includes 3-4 sets of banded pull ups. We recommend decreasing the size of the band on each set so that you can work your way up to using no bands or "assistance" at all.
Equipment Used:
Clench 41" resistance bands:
clenchfitness.com/collections...
#ResistanceBandPullUp #ClenchFitness

[@justinlamontagne3489]

I like the idea of using 2 bands instead of using 1 really wide one, that was useful information, thanks Brandon!

[@ClenchFitness]

Thanks Justin! Glad you found that tip useful, using 2 bands is also great for drop sets too!

[@Smile-1031]

I purchased resistances bands on March 13th. I probably got them 3 days later. (not from this site) And to date I have not used them. This is because I have looked all over KZbin for an instructional video that provided the information that I needed on how to use the bands, reps, etc. And guess what? I have just found it!! Thank you so much. This is what I needed.

[@ClenchFitness]

Awesome! Glad we could help!

[@calonstanni]

I've been searching for over an HOUR for an answer to what strength band I should start with. GEEEZ...thanks for the straight talk!!! much appreciated!

[@ClenchFitness]

Glad we could help get straight to the point!! If you need a band, we've got those too! clenchfitness.com/collections/resistance-bands/products/resistance-bands?variant=19925134114889

[@anornymours]

Finally a non BS video, straight to the point of things.

[@ClenchFitness]

Thanks for watching!

[@CastIronGinger]

Wow very informative, thank you so much for all of your tips! I’m excited because I can’t even do a pull up without hurting myself & just learned about assisted pull up resistance bands, really does give me hope starting my fitness journey after not working out for 6+ years & we can now add them to our home gym!

[@solo_international777]

Perfect, thanks for demonstration!

[@eboggess740]

Bro thanks for this video. I never looked at the lower end of pull up assist bands. I've got a set of 5 resistance bands but I never feel like I can knock out a good set. I listened to what you had to say, ordered the thick orange one (I'm currently 210lbs) and I'm hopeful this can get me to doing a 2x a week pull up workout with a decent number of reps. You said '12' reps in your vid, but real talk if I can get a solid 8-10 I'll be thrilled. I'm working on my goals and appreciate your knowledge.

[@arsalaanjahangeer5042]

Fantastic guidance. Thank you

[@nietwojinteres7278]

Fantastic. Thank you!

[@chacko4011]

Very helpful. Thank you sir.

[@Nikopup]

This is by far the most helpful video I’ve seen so far on using resistance bands to progress with doing pull ups. Thank you ❤

[@ClenchFitness]

We're happy to hear that! Glad it was helpful!

[@djjoeykmusic]

Great video Thank you Awesome job

[@AndrewZaidan1997]

Thanks for this video I ordered a band and a pull up bar so i'm excited to start doing this

[@ClenchFitness]

Thanks for watching! Conquer those pull ups!

[@68pmpope]

Good, informative video. I had been told I could use two bands, but seeing it demonstrated is very helpful.

[@ClenchFitness]

Glad it was helpful! Thank you for watching!

[@mateusznowakowski1834]

Great video

[@JuanHoya]

Good tips here, best for getting started on pull ups. Thanks!!!

[@ClenchFitness]

Glad it was helpful!

[@nicolasesteban699]

Thank you so much, so useful advice!

[@ClenchFitness]

Thanks for watching!

[@gabrielgabriel8908]

Thanks! Just bought mine and starting tomorrow

[@ClenchFitness]

Awesome! Let's go! 💪

[@sasab7584]

I would say that this is the best video on the topic of resistance bands as pull-up assist. I like the idea of using two bands instead of one. Also I like that you have given an approximation of how much weight should the band take (that's the info I was looking for). I would also suggest to people who have an option to buy either rubber or textile resistance band, to always opt for textile since they are more resilient and much more comfortable when in skin contact. I'll soon start my journey with a goal to do the first pull-up ever.

[@ClenchFitness]

Thank you!

[@MirceaCretu]

Excelent video.

[@vniksic]

Very informative videos! I'm buying a pull up bar, a wall mount, I can't wait to try these. I do machine assisted pull ups at the gym, I'm 200 pounds, 6'4. I generally need about 100 pounds of help to crank out 5-8 reps. Been going to the gym for over a year now, and it's my goal to get to unassisted pull ups. I have gains, but it's at a slow pace. It's a marathon, not a race, I'm in it for the long haul.

[@ClenchFitness]

Thanks for watching! Keep improving week over week and you'll get there!

[@cewl304]

Superb informational video... ..Thank you so much

[@ClenchFitness]

Thank you very much!

[@FIREBRAND38]

Very good presentation. Subscribed on the strength of this video.

[@ClenchFitness]

Appreciate your feedback and subscribe!

[@muhamadnoridham7312]

Thank for the advice..bless you

[@ClenchFitness]

Thanks 🙏

[@embjell2117]

Thanks!

[@ClenchFitness]

Glad you liked it!

[@bcut]

This was AMAZING! Truthful, knowledgeable, helpful and inspiring! Im ready to go and going to get your bands and listen to you man! :)

[@ClenchFitness]

Appreciate your comment! Thank you!

[@dontwastetime8830]

thanks for the video

[@ClenchFitness]

Thanks for watching!

[@budekins542]

Highly useful video.

[@ClenchFitness]

Thanks Bud!

[@jecen1975]

Very useful!!

[@ClenchFitness]

Glad you think so!

[@milanmatejic2954]

this helped me. ThanX

[@ClenchFitness]

Excellent! Glad we could help! Thanks!

[@peterjwilson]

great video

[@ClenchFitness]

Thanks Pete!

[@susymatos7983]

great info.. yes using two bands instead of the wide one is a great idea. Esp if you train by yourself.

[@ClenchFitness]

Thanks for watching!

[@FakeNeta]

Thankyou brother 👍

[@ClenchFitness]

Thanks for watching!

[@omarhassan1889]

​@ClenchFitness what % would each of the bands be please of your body weight like 3 bands yh please tell me what they all should be and I'm gonna order right away thanks

[@spiegel3269]

I'll try it out tomorrow morning.

[@ClenchFitness]

Awesome! Let us know how it goes!

[@KRache242]

Thank youuu

[@ClenchFitness]

No problem

[@jamaladdosary1929]

Awesome

[@ClenchFitness]

Thanks!

[@lvncsr6166]

Very good information that will help me get started. Female 60s.

[@ClenchFitness]

Thank you for watching, glad our videos are helpful!

[@daysoftheboo]

This video is perfect I just got to pull up station yesterday I used it the best that I could I can't do a single pull up I'm going to look into getting one of these bands, but in the beginning as we get stronger perfect technique is not important right? Is it okay in the beginning once we build up the strength to do a pull-up it doesn't have to be perfect it can be wobbly wiggly until the full strength is finally developed?

[@theOriginalKate]

Thank you! It worked!!!! Yayyyy...

[@ClenchFitness]

Awesome, glad we could help!

[@omarhassan1889]

​@@ClenchFitnessLets say I use 3 bands like you said in the video can u please tell me how much% each band should be of my bodyweight which will make it a lot easier to order please reply thank you

[@goten3265]

Thanks dude, I'm an overweight dude and learning how to do pull up.. i hope i can do thiss

[@ClenchFitness]

You can do it! We all start somewhere!

[@goten3265]

@@ClenchFitness thanks dude... im 100kg and i buy the 30kg resistant band so i hope i can manage

[@sherrydufrenne3832]

Thank you

[@ClenchFitness]

Thanks for watching Sherry!

[@binslick1000]

I can perform endless dips. But I admit I've always hated pull-ups. But with bands, I can do as many as I want, which makes pull-ups exciting.

[@jefflo8163]

Very good info, I always like your videos. If I am 160lb what resistance band you could recommend I use?

[@ClenchFitness]

Thank you, we appreciate that! I would recommend our green or purple 41" bands.

[@bencruz27]

So if I’m pushing 235 pounds and I’m 6’1” what kind of band would suite me to build that strength I need ?

[@AndrewZaidan1997]

I'm using the blue one 65-175 one and I'm struggling to do negative pull-ups but I'm overweight and its a journey and I'm a bit sore haha keep pushing i guess

[@ClenchFitness]

Nice job! Don't worry about the band size, because we all start somewhere. Focus on perfecting the form and keep putting in good quality reps and the gains will come!

[@hafo1979]

👍

[@jamalsafeer7405]

Set 1 - 12-15 reps Set 2 - 6-10 reps Set 3 - 3-5 reps - Drop resistance each set - aim to beat the reps you did last session

[@ClenchFitness]

👍💪

[@williamkelly5689]

whats your height and weight?

[@jamesmadison7551]

Did resistent band pull up and now my hip hurts for some reason lol

[@lvncsr6166]

Can you do a full workout for those of who are just starting? TIA

[@ClenchFitness]

What kind of full workout are you looking for? We have a bunch of them on our channel.

[@Sarah-bn1hg]

I have a band but I have a fear of the band breaking / snapping in my face

[@samgoldberg213]

Once I get to the point were I can do body weight pullups, should I still use resistance bands or should I train pure body weight?

[@ClenchFitness]

It really depends on your training program. I personally like to do a mix of banded and bodyweight pull ups to allow me to get good hypertrophy no matter where I place this exercise in my workout.

[@suzannefrantz3306]

I’ve seen the bands stretched between the two poles on a squat rack. Is this an okay way to do pull-ups? I’ve never tried it, but it look’s simpler

[@ClenchFitness]

Yes you can do them that way as well, it might take a bit more experimentation to get the correct band and optional set point for the band, but it still works similarly

[@ducky_mcscrubby7775]

What are those handles you have attached to those resistance bands?

[@ClenchFitness]

Clench Band Handles! clenchfitness.com/collections/band-tools/products/clench-band-handle?variant=20165667192905

[@KarthikVs-hp5ou]

Sir what strength resistance band we need to use for 60 kg body❤‍🔥weight

[@ClenchFitness]

I'd recommend the green 75-150lb band from Www.clenchfitness.com

[@janardhanghodke3217]

My weight is 80kg so which band I can use pls suggest me

[@williamkelly5689]

buy a purple and 1 lighter, use both if its hard, then work to just use purple, then lighter color, then none

[@hananmohammed4505]

What is rest time between sets? Thanx

[@ClenchFitness]

Usually around 30-60 sec

[@mikesbigtank6015]

Isn't a lat pull down the same thing as using bands for pull ups?

[@ClenchFitness]

Similar yes, but not quite the same.

[@deenoverdunya7]

I am 50 kg and struggle with pull ups and im 15 yrs old. What band is good for me

[@ClenchFitness]

I'd say our purple or green band would be a good place to start. clenchfitness.com/collections/in-stock-now/products/resistance-bands

[@deenoverdunya7]

@@ClenchFitness ok thanks

[@sulaimanm2472]

Just a quick question, why only put the band on one leg and not both?

[@ClenchFitness]

You can do whatever is most comfortable. I like one leg vs 2.

[@sulaimanm2472]

@@ClenchFitness ah k great thanks for the quick reply, just didn't know if there was some sort of advantage of 1 leg Vs 2

[@AnandAnand-bv1ec]

Sir, i am 70kg which band is good for me?

[@ClenchFitness]

I would say our green 41" band would be a good place to start. It's a good idea to have a few different sizes of bands to use on your pull ups as you progress. clenchfitness.com/products/resistance-bands?variant=19925134147657

[@changedlife1904]

10x10 is fastest way

[@mitleid_en]

I can't even do one with two thick bands... 🤣

[@ClenchFitness]

When all else fails, get a bigger band ! 😆😜

[@TimCBuilders]

It's a cow hitch

[@wronski11]

i used to be able to do pull ups (bar going behind my head), when I was about 40 kg less. do you think that it is OK to compensate this with resistance band and try again?

[@ClenchFitness]

Absolutely! Using a band to build up strength is a great idea!

[@AD-nz3cc]

I picked up the blue and green band recently. For some reason, I could not get either if them below my knee at all. Same rack height as in the video too. I tried all the pull-up racks in the gym, even stood on a chair lol. However, I noticed that you managed to pull it down from the top. I'll try that, hopefully it works.

[@ClenchFitness]

If you have a box or a chair, it may be easier to grab the pull up bar, then step down into the band with your foot and lower yourself into position rather than trying to get it on your knee.

[@wentencel]

Thanks!