How to do a Loop Band Chin Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Chin Up
Instructions for Proper Form
The Loop Band Chin Up uses a looped resistance band attached to a pull-up bar to assist with the chin-up motion. This variation is perfect for beginners or those working on improving their upper body strength, as the band helps lift some of the body's weight, making the chin-up more accessible.
- Anchor the band at the center of the pull-up bar creating a stirrup for your feet.
- Place one foot in the stirrup and grab onto the pull-up bar with an underhand grip.
- Hang with your arms extended and body in a straight line.
- Brace your core and pull your chest up to the bar by flexing your elbows down into the backside of your ribcage.
- Once your chin has reached the bar, lower yourself back to the starting position at a normal pace, and repeat the movement.
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Alternatives & Variations to Loop Band Chin Up
1. Loop Band Bent Over Row
32.3 mSCORESWAPPED 265 TIMESA compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.
2. Chin Up
88.4 mSCORESWAPPED 233 TIMESChin Ups are a compound, bodyweight exercise that primarily targets your back, but also hits your biceps. It’s similar to a Pull Up, but uses an underhand grip. This is a great exercise for getting more comfortable on a pull up bar, and is great for building strength, and muscle mass.
- Intermediate
- Back
- Pull Up Bar
3. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 225 TIMESLoop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.
4. Loop Band Pull Up
22.2 mSCORESWAPPED 148 TIMESSimilar to other Pull Up variations, this is a compound exercise that primarily targets your back. This is an assisted variation which is great for anyone looking to build the strength needed to perform a full set of Pull Ups. Unlike some other assisted variations, the use of a loop band allows for the assistance to decrease as you move closer and closer to the bar.
5. Dumbbell Row
99.9 mSCORESWAPPED 135 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
6. Assisted Chin Up
92.3 mSCORESWAPPED 126 TIMESSimilar to the standard Chin Up, this is a compound exercise that primarily targets your back. Unlike the standard Chin Up this variation does not require you to lift your full bodyweight. Instead, a counterweight will help you raise your chin to the bar. This is a great way for individuals to build strength as they work towards performing a full set of Chin Ups.
7. Loop Band Seated Row
28.7 mSCORESWAPPED 116 TIMESSimilar to other Seated Row variations, this is a compound back exercise. The use of a loop band allows for increasing tension as you progress through the movement. This is especially useful if you’re looking to develop strength at the end of your rows. The downside is that there is less tension as you extend your arms, so focus on squeezing your shoulder blades together at the end of the movement.
8. Lat Pulldown
100 mSCORESWAPPED 110 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
9. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 94 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
10. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 85 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.