11 Resistance Band Exercises on the Pull-Up Bar for Strong Arms, Back and Core

If pull-ups and other bodyweight exercises are too hard for you, and you are looking for a way to ease them, you’ve come to the right place. The resistance band is an exercise tool that will allow you to work your way to the first pull-up. It will also make your training more entertaining and even more effective. It is suitable for the abs, biceps, triceps or back exercises. Furthermore, it will give your body a new impetus for muscle development and functional strength, and at the same time, you will spice up your training routine.

Why should you exercise on the pull-up bar with the resistance band?

The resistance band is a practical, affordable, and compact exercise tool. It is suitable for total beginners as well as advanced athletes. Moreover, the list of benefits doesn’t end here.

1. You can use it at home, at the gym and the street workout spot.

All you have to do is hang the resistance band on the pull-up bar, and you can immediately start exercising. You can find the pull-up bar in every gym or on the street workout spot. Some people even have it at home. So there are several places to exercise. In addition, the resistance band is easy to store, fits in a backpack, and you can take it wherever you are heading on holiday. [1-2]

2. It will help you with your first pull-up

Pull-up is a rather challenging exercise for many people. But almost everyone can do it with an expander. It holds that the greater the resistance, the more it will reduce your load and make the pull-ups easier. It will also allow you to control the movement better and engage the right muscles. From the beginning, feel free to take two expanders. As you learn the correct technique and grow stronger, you can reduce the resistance. Over time, you will be able to do a pull-up without help. [1]

3. It will diversify your pull-up bar workout

If you regularly exercise on the pull-up bar with bodyweight and you are looking for new exercises that will engage different muscles, the resistance band is an ideal solution. It allows you to add, for example, isolated exercises for the biceps, triceps or rhomboid muscles. That will make your training more challenging and complex. [2-4]

4. You can add load gradually

Expanders have different levels of resistance. In the hanging position on the pull-up bar, the greater the resistance, the easier the exercise. However, the opposite is true for biceps exercises. For this reason, it is better to have different expanders. Over time, you can increase the difficulty, which will support the progress itself. [1]

5. Strength and muscle mass development

Resistance band exercise can activate and load muscle fibres. If this load is sufficient and gradually increased (increasing or decreasing resistance, number of repetitions, etc.), there is development in muscle and strength. Although you can’t expect the same muscle gain from the expander as from heavy dumbbells, it’s a great way to diversify your strength training. [4-6]

If you want to start exercising on the pull-up bar and learn to exercise without the resistance band, you should not miss our article Learn How to Exercise on a Pull-Up Bar with These 10 Exercises for Beginners and Advanced Athletes.

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Type of expanders according to the resistance level

There are resistance bands (also called expanders) of different resistance. They usually come in five levels with different colours. The bigger the resistance the expander has, the better it helps to do the pull-up. And, on the contrary, the load in the biceps curl is bigger with higher resistance level of an expander.

1. Level 1: Resistance of 11–29 kg.
2. Level 2: Resistance of 13–36 kg.
3. Level 3: Resistance of 23–57 kg.
4. Level 4: Resistance of 27–79 kg.
5. Level 5: Resistance of 36–104 kg.

11 Resistance Band Exercises

The following exercises will help you effectively strengthen the entire upper body. In addition, you can easily involve them in one workout, or choose only some exercise to diversity your favourite exercises with dumbbells and other weights. You can also combine the pull-up bar exercises with and without the expander.

Don’t forget to warm up before your workout (running on the spot or jumping rope). Then warm up your body even more by some circular movements. Once you’ve done your workout, take a few minutes to stretch.

When exercising with expanders, focus on the correct technique and keep the core of the body activated. The movement should be controlled, and try to do it in the full range of motion. Alternate expanders with less or more resistance according to your strength level.

1. Resistance Band Pull-Ups 

• Starting position: Loop the resistance band around the upper construction of the pull-up bar. Grip the bar with an overhand grip (the elbows point away from you) farther than the shoulder-width. Place either your knees or feet in the band. Pull your shoulder blades back and down, and keep your legs in the band.
• Execution: Activate your back muscles while exhaling, with your shoulders blades back and down and start pulling yourself up by controlled movement. Once you cross the bar level with your head, start coming down slowly while inhaling. Return to the starting position and repeat the pull-up. Keep the shoulders relaxed and away from the ears during the whole exercise.
• Common mistakes: Swinging, lacking range of motion, bent back, keeping shoulders up, helping yourself with legs, and excessive backward bent.

2. Resistance Band Chin-Ups

• Execution: Activate your back muscles while exhaling, with your shoulders blades back and down and start pulling yourself up by controlled movement. Once you cross the bar level with your head, start coming down slowly while inhaling. Return to the starting position and repeat the pull-up. Keep the shoulders away from the ears during the whole exercise.
• Execution: Activate your back muscles while exhaling, with your shoulders blades back and down, and start pulling yourself up by controlled movement. Once you cross the bar level with your head, start coming down slowly while inhaling. Return to the starting position and repeat the pull-up. Keep the shoulders away from the ears during the whole exercise.
• Common mistakes: Swinging, lacking range of motion, bent back in the upper position, keeping shoulders up, helping yourself with legs.

3. Resistance Band Back Row 

• Starting position: Loop the resistance band around the side construction of the pull-up bar at your waist level. Stand facing the pull-up bar and bend your legs slightly. Grab both ends of the expander with stretched arms, and activate the core.
• Execution: Pull the expander towards your waist while exhaling by activating back and arm muscles. Hold for one second, and then extend your arms again. You can make the exercise easier by taking an expander with a lighter resistance level or standing closer to the pull-up bar. Keep your back curved naturally during the whole exercise.
• Common mistakes: Lacking range of motion, bent back, uncontrolled movement.

4. Resistance Band Triceps Extension

• Starting position: Loop the resistance band around the upper construction of the pull-up bar. Stand under the pull-up bar and bend your legs slightly. Grab the hanging expander with both hands. The elbows should form an angle of about 90 degrees. Activate the core.
• Execution: Start stretching your arms at the elbows while exhaling by activating triceps and pulling the expander down. Try to point your palms away from the body in the lower position. Hold for a second and bend your arms again while inhaling. You can make the exercise easier by taking an expander with a lighter resistance level. Keep your back curved naturally during the whole exercise.
• Common mistakes: Lacking range of motion, bent back, uncontrolled movement.

5. Resistance Band Standing Pull-Over 

• Starting position: Loop the resistance band around the upper construction of the pull-up bar. Grab it with your arms stretched. Stand away from the pull-up bar, lean slightly forward, and bend your legs slightly. Keep your back straight. Stretch your arms upwards and activate the core.
• Execution: Hold your arms close to your body while exhaling by activating the back muscles. Hold for a second and extend your arms upwards again. You can make the exercise easier by taking an expander with a lighter resistance level or standing closer to the pull-up bar. Keep your back curved naturally during the whole exercise.
• Common mistakes: Lacking range of motion, bent back, uncontrolled movement.

6. Resistance Band Biceps Curls 

• Starting position: Loop the resistance band around the upper construction of the pull-up bar. Grab it with an underhand grip with one hand and stretch the arm forward. Stand away from the pull-up bar, bend your legs slightly, and stand with your legs waist-length apart. Activate the core.
• Execution: Pull the expander toward your shoulder while exhaling by activating the biceps. Hold for a second and extend your arm again while inhaling. You can make the exercise easier by taking an expander with a lighter resistance level or standing closer to the pull-up bar. Try to keep the elbow in the same position and your back curved naturally during the whole exercise. First, do one set on one arm, then switch it.
• Common mistakes: Lacking range of motion, bent back, uncontrolled movement.

7. Resistance Band Chest Press 

• Starting position: Loop the resistance band around the side construction of the pull-up bar at the level of your shoulder blades. Stand facing away from the pull-up bar and thread the band over your head so that you have it under your shoulders. Grab it with both hands in a position wider than your shoulder-width apart. Activate the core.
• Execution: Stretch the expander while exhaling by activating the chest and arm muscles and stretching your arms upward. Hold for a second and bend your arms again while inhaling. You can make the exercise easier by taking an expander with a lighter resistance level or standing closer to the pull-up bar. Try to maintain the elbow in the same position and your back curved naturally during the whole exercise.
• Common mistakes: Lacking range of motion, bent back, uncontrolled movement.

8. Band-Assisted Push-Ups

• Starting position: Loop the resistance band around the upper construction of the pull-up bar. Kneel under the pull-up bar and get to the high plank position by hanging on the expander with your hips level. Keep your arms stretched, activate your core, and try to keep your body in a line. Don’t bend your back, especially in the lumbar spine.
• Execution: Inhale, do a push-up, and try to lightly touch the ground with your chest in the lower position. Then push your hands with the whole surface into the mat, return to the starting position, and do the next rep. You can make the exercise easier by taking an expander with a higher resistance level or by doing the knee push-ups.
• Common mistakes: Lacking range of motion, bent back (especially in the lumbar spine), uncontrolled movement, unstable shoulder blades, the elbows pointing away from the body.

9. Resistance Band Plank Hip Taps

• Starting position: Loop the resistance band around the lower construction of the pull-up bar. Kneel in front of the pull-up bar and get to the high plank position. Grab the expander with both hands and try to keep your body in a line. Don’t bend your back, especially in the lumbar spine. Activate your core.
• Execution: Tap your right hand to your left hip while exhaling. Then return it to the starting position while inhaling and do the exercise on the other side. You can make the exercise easier by taking an expander with a lighter resistance level or standing closer to the pull-up bar.
• Common mistakes: Lacking range of motion, uncontrolled movement, hips fall to the ground, excessive hip raise.

10. Resistance Band Sit-Ups 

• Starting position: Loop the resistance band around the lower construction of the pull-up bar. Lay in front of the pull-up bar and grab both sides of the expander with your hands. The elbows point alongside the body towards the knees.
• Execution: Try to pull your chest to the knees as much as possible while exhaling by activating the abs. Return to the starting position while inhaling and repeat the movement. You can make the exercise easier by taking an expander with a lighter resistance level.
• Common mistakes: Lacking range of motion, uncontrolled movement.

11. Resistance Band Torso Twist

• Starting position: Loop the resistance band around the side construction of the pull-up bar at the level of your waist. Stand sideways to the pull-up bar with your feet hip-width apart or slightly wider. Bend your knees and grab the expander with both hands. Stretch your arms forward and turn to the pull-up bar with your head and torso.
• Execution: Do the torso twist to the other side while exhaling by activating the lateral abs. Keep your arms stretched and back straight during the whole exercise. Return to the starting position while exhaling and do the next rep. You can make the exercise easier by taking an expander with a lighter resistance level or standing closer to the pull-up bar. First, do some reps on one side, then turn to the other side repeat the movement.
• Common mistakes: Lacking range of motion, bent back, uncontrolled movement.

Full-Body Workout with Resistance Band

You can exercise with the resistance band even without the pull-up bar. Try, for example, our 12-minute full-body workout.

What should you remember?

You can exercise on the pull-up bar with the resistance band almost anywhere. Just pack it in your backpack and head to the nearby street workout spot or gym. Then simply choose one of the 11 exercises listed. Adjust the difficulty by changing the body position and selecting the resistance level of the expander. Let the workout begin!

These are highly effective exercises that strengthen your abs, arms, and also your back. They will help you develop the muscle mass and strength of the entire upper body. Expanders can help diversify the classic strength training with dumbbells or machines in the gym.

If you liked the article, don’t forget to share it with your friends. They will definitely appreciate these tips on pull-up bar exercises.

Sources:

[1] OriGym. Benefits of Resistance Bands & What They Do.– https://origympersonaltrainercourses.co.uk/blog/benefits-of-resistance-bands

[2] ProsourceFit. 9 Reasons to Use Resistance Bands for Working Out. ProsourceFit. – https://www.prosourcefit.com/blogs/news/9-reasons-to-use-resistance-bands-for-working-out

[3] Shape. The Benefits of Resistance Bands Will Make You Reconsider Buying Those Dumbbells. – https://www.shape.com/fitness/gear/equipment/benefits-of-resistance-bands

[4] Fit&Me. 10 Benefits of Resistance Bands That Will Make You Stop Resisting Exercise. – https://www.fitandme.com/benefits-of-resistance-bands/

[5] Request PT. Elastic Resistance Band or Traditional Weight Training? – https://requestphysicaltherapy.com/elastic-resistance-band-or-traditional-weight-training

[6] Iversen, V. M., Mork, P. J., Vasseljen, O., Bergquist, R., & Fimland, M. S. Multiple-joint exercises using elastic resistance bands vs. conventional resistance-training equipment: A cross-over study. European Journal of Sport Science, 17(8), 973–982. – https://doi.org/10.1080/17461391.2017.1337229