How to do a Loop Band Wide Grip Pull Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Loop Band Wide Grip Pull Up
Workouts with Loop Band Wide Grip Pull Up
Instructions for Proper Form
Adds resistance to wide grip pull-ups using a loop band, increasing difficulty and muscle engagement in the lats, shoulders, and arms. This variation is perfect for those seeking to progress in their pull-up performance while focusing on upper body strength and endurance.
- 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 a wide 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.
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1. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 521 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.
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2. Loop Band Bent Over Row
32.3 mSCORESWAPPED 483 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.
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3. Loop Band Seated Row
28.7 mSCORESWAPPED 373 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.
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4. Loop Band Lat Pulldown
28.4 mSCORESWAPPED 333 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.
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5. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 222 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.
6. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 198 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 Overhead Pull Apart
20.3 mSCORESWAPPED 184 TIMESA dynamic exercise targeting the posterior shoulder muscles, upper back, and improving shoulder mobility. By pulling the loop band apart overhead, it effectively engages the rear deltoids, rhomboids, and traps, essential for enhancing posture and reducing the risk of shoulder injuries. The overhead motion increases shoulder flexibility and strength, making it an excellent addition to both warm-up routines and strength training sessions.
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8. Mini Loop Band Kneeling Row
17.6 mSCORESWAPPED 163 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.
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9. Loop Band Standing Single Arm Row
27.9 mSCORESWAPPED 126 TIMESThis exercise emphasizes the back, biceps, and shoulders, utilizing a loop band for resistance. It allows for a focused, unilateral workout, helping to correct imbalances and strengthen the core due to the stability required. The standing single arm row is excellent for improving posture, enhancing muscular endurance, and can be adapted for all fitness levels.
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10. Loop Band Straight-Arm Pull Down
19.2 mSCORESWAPPED 118 TIMESThis exercise targets the latissimus dorsi, engaging the core and arms in a standing position. Using a loop band to simulate the pull-down motion, it offers a portable alternative to machine workouts, enhancing back strength and muscle definition. The straight-arm variation focuses on lat engagement, promoting better posture and upper body strength.
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