How to do a Loop Band Negative Pull Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Negative Pull Up
Instructions for Proper Form
Similar to the Negative Chin Up but with a wider, overhand grip, the Loop Band Negative Pull Up targets the lats, biceps, and shoulders. The loop band provides assistance, allowing the practitioner to focus on a slow and controlled descent, enhancing muscle endurance and strength.
- 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 overhand grip.
- Begin with your chest close and chin above the bar.
- Brace your core and while resisting gravity, slowly lower yourself into a dead hang position.
- Return to the starting position and repeat the movement.
Alternatives & Variations to Loop Band Negative Pull Up
1. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 235 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.
2. Loop Band Bent Over Row
32.3 mSCORESWAPPED 213 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.
3. Loop Band Pull Up
22.2 mSCORESWAPPED 127 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.
4. Pull Up
93.2 mSCORESWAPPED 118 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
- Back
- Pull Up Bar
5. Loop Band Seated Row
28.7 mSCORESWAPPED 109 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.
6. Loop Band Lat Pulldown
28.4 mSCORESWAPPED 67 TIMESThis exercise mimics the traditional Lat Pulldown machine workout, targeting the latissimus dorsi. The loop band variation allows for a focus on form and control, offering a portable and versatile alternative to gym equipment.
7. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 63 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.
8. Mini Loop Band Kneeling Row
17.6 mSCORESWAPPED 61 TIMESSimilar to other row variations, this compound movement primarily targets your back. By targeting each side of the body independently, you add some instability to the movement, which will help account for any differences in strength between sides. In addition the use of a mini loop band means that the tension will increase as you progress through the movement.
9. Dumbbell Row
99.9 mSCORESWAPPED 61 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.
10. Assisted Pull Up
81.5 mSCORESWAPPED 61 TIMESAssisted Pull Up is a more accessible variation of the standard Pull Up. Like other Pull Up variations, this compound exercise primarily targets your back, but also engages the shoulders and biceps. The assistance, usually via a counterweight or resistance band, makes this exercise easier by reducing the amount of body weight you need to lift. This is a great exercise for building strength needed for full bodyweight Pull Ups.