Resistance Band Pull Up - Banded Chin Up 2023

Watch this video if you need a little assistance with your pull ups or chin ups, or if you're wondering how to do a pull up if you can't do one.
We'll walk you through how to do a resistance band pull up or banded chin up so that you can start doing more pull ups today!
The concept is pretty simple. We are going to add a 41" loop style resistance band to your pull up bar, and you're going to hook it up to your knee or feet to give you a bit of assistance so that you can complete more pull ups through the entire range of motion.
We are using 41" loop style resistance bands (a.k.a pull up bands) from Clench Fitness because they are high quality, and there are many different resistance/assistance levels available.
The most common sizes we see used are as follows:
Purple - 1.125" wide band - great for lighter people, or people who can already complete 1-5 reps of pullups.
clenchfitness.com/collections...
Green - 1.75" wide band - great for moderate weight people, or people who struggle to get 1-2 pull ups
clenchfitness.com/collections...
Blue - 2.5" wide band - great for heavy people, or people who can't even get 1 pull up.
clenchfitness.com/collections...
Music License:
V5N6CUEJF6F7LVUC

[@abhii5852]

From zero pull ups to 6 in a row, thanks mate

[@ClenchFitness]

Awesome! Great work 👏

[@mustafam956]

How long did it take

[@abhii5852]

@@mustafam956 one week, 25 kg resistance band reduce at least 50 % of the effort, i am 65 kg.

[@dontwastetime8830]

bro, I am 55 kg. What should be the resistance band size/weight for me for pull ups ?

[@ClenchFitness]

@@dontwastetime8830 check out our latest pull up video kzbin.info/www/bejne/eqmZdYGfhNCfkKs I explain how to choose the proper band. based on your weight, I would guess that our green 41" band would be close to what you need.

[@smaganas]

Finally somebody tells us the lenghts of the bands....and explains using foot vs knee. thanks!

[@ClenchFitness]

🙌🙌 glad you liked it! Thanks for watching!

[@Durzo1259]

*HERE TO WARN YOU GUYS ABOUT SOMETHING,* 6 months after starting pull-ups with the band. It _will_ cause muscle imbalance if you hook it under the same leg every time. I only did it with my right knee in the band and 6 months later, my whole right side is disproportionately bigger. I also noticed that my right side was a lot more sore after workouts, but I couldn't figure out why. When you hook it under the right leg, the band is stretched a little farther on the left side, giving it more tension on the left and thus more assistance to your left. Now that I've switched it entirely to my left leg until it evens out, my left side is a hell of a lot more sore after workouts. Alternate your right and left leg in the band.

[@hhhhhhhfjjrjrjrjrirh148]

Thanks

[@JonasSrensen-cb1ql]

Thank you

[@ancushing1]

will it be ok if you put the band under both feet at the same time?...Thanks

[@Durzo1259]

@@ancushing1 I'd think it would because then each side of the band would be stretched equally far, giving equal force on each side. But 2 feet would be pretty easy, so 2 knees might be better. If you do use feet instead of knees, make sure you tense your leg and butt muscles so your feet don't shoot out in front of you.

[@ancushing1]

@@Durzo1259 Thanks Fylgija that makes a lot of sense :)😊

[@wellnative1]

This is great information. Thank you! I remember the pull up assisted machines at the gym awhile back. They must cost thousands of dollars. Now I can use a band or two and start doing pull ups!

[@ClenchFitness]

Glad you like it!

[@MikaTarkela]

I used to be crazy good at chin ups when I was younger but I haven't done them for over 10 years and this helped a lot! I like the knee method better because my resistance band is like second band you showed. Thanks for the tips!

[@RedsWildlife]

I rarely comment on videos, but I felt it necessary to say that I found this to be a very informative, helpful, and straight to the point video. New subscriber.

[@ClenchFitness]

Thanks for watching, much appreciated!

[@ce1474]

Same. Im a bigger guy who was trying to use the thigh bands, but I could not get that band down to my foot. This video provided some very helpful work arounds.

[@martingreenwood3394]

Bought some resistance bands after watching this,and added a new element to my training thanks for this

[@ClenchFitness]

Great! Thanks for watching!

[@johntboy1271]

This video was exactly what I needed to get started. Great content. Thanks a lot.

[@ClenchFitness]

Glad it was helpful!! Thanks for watching!

[@mikereed4876]

Thank you. Great demo.

[@roxannerodrigues8650]

Thank you 😊 will try this ❤

[@ClenchFitness]

Thanks for watching! We hope these tips help!

[@treifranklin2894]

Great video. I'm working on my pull-ups and trying to help my heavier friends to start pull-ups. This is a great help thanks

[@ClenchFitness]

Thanks so much for watching! Glad I could help!

[@rolandorobles6375]

Thank you!!

[@ClenchFitness]

Glad we could help!

[@nicoleslawny3095]

Thanks for this video! I need a pull up bar somewhere and I am going to give this a try. Can probably just take my band and go to a park to get started!

[@ClenchFitness]

You're welcome! Yes, parks are definitely a good spot to get some pull ups in especially if you don't have one at home!

[@stewste4316]

great video

[@shanikajohnson62]

Thanks!

[@ClenchFitness]

Thanks for watching!

[@jivadaya6439]

Excellent presentation of solid information. Thank you for sharing your experience with us :D

[@ClenchFitness]

Thank you for your kind words Jiva, and thank for watching!

[@BlueprintBro]

Thank you. Just got a resistance band and this video helps a lot

[@ClenchFitness]

Thanks for watching. Glad we could help!

[@RiotJays]

Best explanation, thank you loads

[@ClenchFitness]

You're welcome! Glad it was helpful!

[@lemos6725]

Youre so good at explaining! thank u for this!!

[@ClenchFitness]

Thank you for watching! Glad I could help!

[@ScaLpiuS.]

Merci beaucoup pour vos vidéos, vous expliquez tres bien et vos conseils sont bons.

[@helenglazunov1666]

Very helpful and informative video! Free of judgment and all. Thank you so much

[@ClenchFitness]

Thanks Helen!

[@IronSwan-ll5ju]

This was a great help, thank you!

[@ClenchFitness]

Glad you found this helpful!

[@catedoge3206]

two bands was amazing!!!

[@nicolasibanez9981]

Thanks for the tutorial! I have thick bands, and how strong they are (45mm), I couldn't get an idea of ​​how to place them on my legs! Thks!!!!

[@patrickroberts8635]

Your vary helpful. Thank you

[@Grayman58]

Ahhh now that makes sense as a senior and 6' 4" and 250 Ibs. I never had trouble with pull ups but now at 65 I have lost strength and flexibility so I ordered a band 2 " wide I had trouble pulling it down lower enough so makes sense how you explained the with issue

[@ClenchFitness]

Glad we could help! Were you trying to pull your 2" band all the way down to your foot, or just to your knee?

[@anameforyoutube593]

the way you folded your feet onto each other was really smart. I had been letting my feet hang by themselves and it took away from the stability. great video 👍

[@ClenchFitness]

Thank you! Sometimes it's the simple things that make a huge difference!

[@waltercoyle6393]

Aren't those 'a ha' moments the best?

[@MikaTarkela]

I do that for dips as well!

[@jeromekutscher28286]

Thank you! 🥳

[@erickajackson9330]

Thanks for this! So happy you addressed the thicker band😄

[@ClenchFitness]

Thanks for watching! What was the most valuable piece of info you learned in this video?

[@erickajackson9330]

@@ClenchFitness The use of the wider band under the knee is very helpful. Also understanding how to progress with pull ups over time to eventually do them without assistance. I’m on the heavier side and just started lifting. I am attempting to add pull ups to my routine. Thanks for the help!

[@ClenchFitness]

@@erickajackson9330 excellent, thank you so much for the details! Is there any questions you have that we didn't answer?

[@AJ-et3vf]

Awesome video. Thank you

[@ClenchFitness]

Thanks for watching!

[@Viv8ldi]

Memo: The wider the band the higher the assistance

[@ayushagarwal10]

Sus

[@revgames2624]

@@ayushagarwal10 how

[@im_b_ran]

and the morw power it has to slap you

[@FIshfood500]

Yeah. He said that

[@shantanusharma4513]

@@im_b_ranI was doin it bam 💥 it hit

[@faysalabrar5715]

Awesome ❤

[@ClenchFitness]

Thanks for watching!

[@kailashchoudhary910]

Very helpful

[@anornymours]

Straightforward, good video

[@ClenchFitness]

Glad you enjoyed the video!

[@adriane7841]

I had trouble getting my feet into the strap at first. Then I saw your video using your knee, and it made more sense. Still a struggle to do pull up and dips, but it's definitely easier

[@ClenchFitness]

Great! Keep working, they'll get easier I promise!

[@SayMyNameHeisy]

I’m going to try this

[@jaykayjay100]

This is so helpful thank you sir

[@ClenchFitness]

Great! Thanks for watching!

[@SuperSozaboy]

Thank you sir

[@firedustman]

thank you very much

[@ThePurpleCosmos]

So well explained!! I already bought 25kg and 45kg bands and they're i think the same width but the advice here was incredibly helpful, thank you.

[@ClenchFitness]

So glad to hear the video was helpful! We have a couple more videos about improving at pullups, if you'd like to check them out! kzbin.info/aero/PLRmiaeB0BfPRVfkdKTXut2i7IQodMyJzh

[@MrRezz20002000]

Great Content 🙏

[@ClenchFitness]

Thank you Reza!

[@mayak1193]

Thank you! I am struggling to pull up from dead hang, this technique assists me in getting the ROM and strength to get there

[@ClenchFitness]

Awesome! Glad we could help! Keep improving!

[@CloudKickingg]

Try not to do pull ups from the dead hang position. You want to start from an active hang position by engaging or activating the scapula, first. Basically try to touch your shoulder blades together before actually pulling.

[@mayak1193]

@@CloudKickingg thanks, I guess what I meant to say was pullup with fully straightened arms at the start 😅. Yup I do active hang before I pull.

[@binslick1000]

I can't wait for the shirts to be available for purchase.

[@ClenchFitness]

Same here! We're working on them, should be launching by the end of the year.

[@Bluecollarjoe6B9]

Thank you so much 🙏

[@ClenchFitness]

You're welcome, thanks for watching!

[@fainarodin7197]

Great video thanks 💕

[@ClenchFitness]

Thanks for watching!

[@phytowin]

Thank you!

[@ClenchFitness]

Thanks for watching!

[@yopenzo]

Thanks! 💪

[@ClenchFitness]

Thanks for watching!

[@everon4k631]

Thanks bro

[@fremz5719]

THAN YOU BRO!

[@realthatbrian]

I have a 3' web loop to wrap around the bar, and them attachment the band to the strap. That way it's closer to the ground, so I can step into it.

[@ClenchFitness]

Nice, glad you've found a good setup! Are you using a daisy chain to wrap around the bar?

[@Wudan_Master.]

Your very underrated :)

[@stankormy5717]

That’s good fitness tool to use!

[@ClenchFitness]

You bet it is!

[@mickylecml]

Thank you for all the informations ..I'm a beginner at pull ups.

[@ClenchFitness]

Thank you for watching!

[@LittleOxfordSt]

Hi, great video! I have a question, if you’re using two bands, would you not put both knees in for more equal resistance?

[@ChristopherDillman]

Nice vid and overview. Saved. What resistance band would you recommend for someone 200lbs, and can barely scratch out one unassisted pull-up?

[@BradYaeger]

Think I'll try one of these . I'm 57 and had to stop doing pull ups because I would get injured . I want to get back into them and know if I can just stay healthy enough to build the muscles I can avoid future injuries

[@ClenchFitness]

You bet! These bands definitely take some of the impact off pull ups.

[@djotalevi]

4:53 I was fully expecting this dude to start levitating while putting the second band in the opposite leg 😂

[@BboyCorrosive]

Looking at these to assist me in the 4 or 5 inches short I currently am from getting the bottom of my chest to the bar

[@daveyp4513]

Thank you very much bro☺️👍👍 been trying to find what theses bands were called for a while thank you ☺️

[@ClenchFitness]

Awesome, glad we could help!

[@girlinblack5361]

Thank you, I always felt like an idiot whenever I tried and failed to get into the resistance bands at the gym

[@ClenchFitness]

Glad we could help!

[@km-yx8vl]

Thanks for the hint, buddy ✌️🍹

[@ClenchFitness]

Thanks for watching!

[@phatmeow7764]

hi would a thicker band also double up as higher "virtual weight" when used in chest/shoulder press exercises? it would be cool if you have a video on how to use these bands for other stations that zoom in on muscle groups besides LAT/back for a full body work out with resistance bands - hope my feedback is useful ya and keep up the good work ^^

[@ClenchFitness]

Yes band tension increases as you increase the cross sectional area of the band (more width and/or more thickness means higher resistance).

[@margaritacpena]

2024 ❤ pull-ups 😊

[@08mario08]

How do you track the weight being lifted with the assisted pull up?

[@Shermanre1]

I just got some new bands. Does it take time for the bands to break in? The ones I got are stiff and not so stretchy

[@anonymous1432341]

Thank you coach! What do you think of the assisted pull-up machine? Can I use it with the bands?

[@rahrah4610]

Bruh

[@m0rteZ]

i did 36-45 in assisted pull up mashine what should i getet

[@glennmcanally]

I picked up a band about 41 inches long, .86in in breadth, .17 in thick with 25 to 65 lbs resistance. I can normally do 12 pull-ups, full range of motion and no swinging and get my collar bone up to the bar but I cannot get my chest to the bar even with the resistance band at my foot. I think you are saying another one of these same resistance bands would double the resistance and possibly allow me to get my chest up to the bar.

[@kimjimenez5572]

Thanks for the great video! 👍 I'm a beginner with the pull ups . 158 pounds 5/5 in height. I need the ones that will help me the most lol. So would you recommend the thickest blue and purple ones you show in your video? & Where can I find the link to order them from your website?

[@ClenchFitness]

Glad you want to get better at pull ups! That's awesome! I would probably recommend our 41-inch Green Band or Blue Band. The blue will offer more support than the green, but will also be harder to pull down to get under your knee. Here's a link to our 41-inch bands clenchfitness.com/collections/resistance-bands/products/resistance-bands?variant=19925134147657

[@KRache242]

Thank you , thank you, THANK YOU!!!! How much pull ups with this do you recommend a day to increase strength?

[@ClenchFitness]

Thanks for watching! I'd say 3-4 sets of 6-12 reps a couple times per week and you'll see some noticeable progress.

[@KINGFOOSA_YT]

Here’s how to do pull ups: 1. Have partner/spotter (required) 2. Do 20 full range pull ups every single day How: while hanging on the bar you will do as many as you can alone, do not get off, ask your spotter to assist, you will cross your legs and then bend at the knees, your spotter will then lift from your shins relieving pressure much like a band would, and continue until you hit 20. Your partner will most likely have to increase the amount of force as you do your reps because of fatigue, use every bit of muscle you have to get every rep in.

[@Blkac-pill-Black-Life]

nice vid did today assisted pullups with like a 60-80 lbs band and i didnt feel that much of a difference which sucks cuz i wanted it to be easier(im 250 lbs)

[@Blkac-pill-Black-Life]

so tripping out on this brought me to this vid cuz i started trippin that a higher band weight actually makes it tougher than a low weight

[@brendanfrost2475]

I suggest you use the blue band if you're that heavy. I'm assuming your overweight so yeah, Blue is the one you'll need

[@diana5827]

I weigh 119 pounds and no upper strength. Can I use my two black loops? I’m 5’6”. Will this be too much of a stretch with the foot option pull up?

[@patheticseal]

a little slip and it hits the jewels

[@KavyaRam]

I purchased a 60kg resistant band and i weigh 85kgs. I am a beginner wrt pull ups. Is this band good enough??

[@ssofft]

can also use a stool/chair if you need help getting onto a heavier band

[@ClenchFitness]

Yeah, use what you need to make it comfortable.

[@jasonashley4579]

I'm 42 years old and at 35 I could bench 360 pounds while weighing 205 which was the strongest I've ever been but even then I could hardly do pullups, I can do heavy lat pulls and heavy bent over rows you name it but for some reason pullups have always been a struggle for me, I'm trying with a band and still I'm not very good at it, I never could do lunges very well either though atleast not without falling over so maybe it's just me.

[@future_horizon]

As a beginner: I can do 5 pull ups without and 10 with the band...so what training program would you suggest guys for the next weeks?

[@ClenchFitness]

Awesome, 5 unassisted pull ups is great! I'd recommend checking out these two videos on our channel. They talk about how to keep making progress in strengthening the muscles you use to do pull ups, as well as, set/rep suggestions for progression. kzbin.info/aero/PLRmiaeB0BfPRVfkdKTXut2i7IQodMyJzh

[@jonnynice8366]

Is it okay to combine two bands of different widths? Like a black and a purple band for example?

[@ClenchFitness]

Yes, totally fine. Just make sure you put them on the same leg.

[@jonnynice8366]

@@ClenchFitness Thanks for the feedback!

[@Durzo1259]

I have a question: I just got my first band and tried it out, but had a weird problem. When I hooked it under my foot and pulled up, my feet shot way out in front of me so my body went horizontal. What am I doing wrong? (It worked fine under the knee btw.)

[@ClenchFitness]

You'll need to engage your core and leg muscles to keep your body vertical. Use only your arms and back muscles to pull yourself up, don't try to lean back.

[@Durzo1259]

​@@ClenchFitness Huh, it worked! My feet only went forward a couple inches. Thanks very much.

[@hhhhhhhfjjrjrjrjrirh148]

On the website is the weight on the varies straps the weight limit or amount of weight that is helped abuse I don't need alot of help doing it but in also very tall so I'm pretty heavy

[@ClenchFitness]

The resistance values of the bands are what we publish. The low number in the range is the assistance you would get for pull ups.

[@michaelashe5265]

Great video! I'm wondering if anyone puts the band around BOTH knees? Using it under just one knee looks like it would create a slight imbalance.

[@ClenchFitness]

Thanks! You can do both knees if you want. I've been doing these for a long time and honestly don't feel any imbalance using only one band.

[@michaelashe5265]

@@ClenchFitness Thank you, good to know!

[@patrickroberts8635]

Today is day 1 for me.

[@aniesmith4423]

Can you put one band on each leg or foot? I feel it would be more comfortable than one knee or foot.

[@ClenchFitness]

Yes of course.

[@muznick]

Good idea with using two lighter bands instead of one heavy band.

[@ClenchFitness]

Thanks! It certainly makes the setup more convenient.

[@Cerehum]

@@ClenchFitness what if u don’t have a stool or a partner ? And u are at the park and can’t do a pull up?

[@PullUps-md8wd]

I learned how to do 10 pull ups in 2 weeks. Is it Good or Bad?

[@kienthanhle6230]

you start from which point? Even 7 - 10 is like godlike progression.

[@lvncsr6166]

Can this work for a beginner trying to do Hangs?

[@ClenchFitness]

Probably

[@temzeks]

i cant do a pullup on my own, thinking of using the bands at my gym to help me with it, but i have this fear of them snapping because i weight 96kg, is it a possibility?

[@ClenchFitness]

I weigh 106 kg. No problems!

[@Sciansci]

Wouldn't putting only one leg/knee in the resistance band make one side of the back stronger than the other?

[@ClenchFitness]

No, the band is still close enough to the centerline of your body so you shouldn't have to worry about imbalance.

[@Sciansci]

Oh wow I didn't think I'd actually get an answer on a one year old video. Thanks

[@justdidio]

how do i prevent it from slipping off my foot?

[@ClenchFitness]

If you keep tension in the band, you shouldn't have a problem!

[@Viv8ldi]

memo: the further you push them the more resistance they produce

[@DJLOUIE1000]

200 lbs can do maybe 1 pull up. How much resistants do i need?

[@ClenchFitness]

I would recommend our green or purple 41" resistance bands. clenchfitness.com/collections/in-stock-now/products/resistance-bands?variant=19925134114889

[@jupitershootsfirst]

I have the thinness band ever omg 😂

[@Viv8ldi]

So I am from Europe, what does 41-inch style mean?

[@gabrielkessay6629]

1 meter I believe.

[@ClenchFitness]

41 inch style means that these loop bands are 41 inches long when you lay them flat on a table.

[@hadrianaugustus5712]

1041.4mm

[@josiecorpus7181]

Is it wrong to place both feet in the band?

[@ClenchFitness]

Nope, go for it! It's just easier to get in/out of when you have one foot in.

[@DMORAN-ic6sq]

Can you send me the link for the bands?

[@ClenchFitness]

clenchfitness.com/collections/in-stock-now/products/resistance-bands?variant=19925134114889

[@naskyrat]

I weight 180, what band should I get?

[@ClenchFitness]

Check out this video, it will help you to determine the correct band. kzbin.info/www/bejne/eqmZdYGfhNCfkKs

[@AboveInShadow]

I've seen a lot of accidents by stretching the band to your foot, you don't want that band hitting at full speed between your legs or even your face if it slips.

[@ClenchFitness]

Yes, safety is always a concern, but when used properly we typically don't have any issues.

[@xcynz_6074]

How if the band smashh your facee 😬😬

[@balla2828]

Wont you end up with a muscle imbalance if you only put the band on 1 leg as opposed to both?

[@ClenchFitness]

As long as you keep your legs close together near the center of your body you shouldn't have a problem. You could put bands on both legs too if you really wanted to.

[@balla2828]

@@ClenchFitness bet thanks for reply