How to do a Loop Band Pull Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Pull Up
Instructions for Proper Form
Similar 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.
- 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.
- 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.
Sets & Reps Calculator
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Alternatives & Variations to Loop Band Pull Up
1. Pull Up
93.2 mSCORESWAPPED 389 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
2. Lat Pulldown
100 mSCORESWAPPED 290 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.
3. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 246 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.
4. Dumbbell Row
99.9 mSCORESWAPPED 245 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.
5. Assisted Pull Up
81.5 mSCORESWAPPED 223 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.
6. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 209 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.
7. Loop Band Bent Over Row
32.3 mSCORESWAPPED 204 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.
8. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 191 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.
9. Loop Band Lat Pulldown
28.4 mSCORESWAPPED 181 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.
10. Chin Up
88.4 mSCORESWAPPED 156 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