How to do a Loop Band Wide Grip Pull Up

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Loop Band Wide Grip Pull Up

Sets Logged
27,647
Popularity Rank
872nd
Difficulty
Beginner
Back Strength
83 mSCORE 25th
Equipment Required

Target muscles worked

Primary Muscles
Back
Secondary Muscles
Biceps

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.

  1. Anchor the band at the center of the pull-up bar creating a stirrup for your feet.
  2. Place one foot in the stirrup and grab onto the pull-up bar with a wide overhand grip.
  3. Hang with your arms extended and body in a straight line.
  4. Brace your core and pull your chest up to the bar by flexing your elbows down into the backside of your ribcage.
  5. Once your chin has reached the bar, lower yourself back to the starting position at a normal pace, and repeat the movement.

Alternative Exercises to Loop Band Wide Grip Pull Up

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  1. 1. Loop Band Bent Over Row

    Photo of Loop Band Bent Over Row being performed
    32.3 mSCORESWAPPED 517 TIMES

    A 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. 2. Loop Band Shoulder Squeeze

    Photo of Loop Band Shoulder Squeeze being performed
    38.2 mSCORESWAPPED 455 TIMES

    Loop 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.

  3. 3. Dumbbell Bent Over Row

    Photo of Dumbbell Bent Over Row being performed
    94.4 mSCORESWAPPED 265 TIMES

    Dumbbell 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.

  4. 4. Dumbbell Bent Over Reverse Fly

    Photo of Dumbbell Bent Over Reverse Fly being performed
    81.9 mSCORESWAPPED 262 TIMES

    Dumbbell 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.

  5. 5. Loop Band Seated Row

    Photo of Loop Band Seated Row being performed
    28.7 mSCORESWAPPED 261 TIMES

    Similar 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. 6. Loop Band Overhead Pull Apart

    Photo of Loop Band Overhead Pull Apart being performed
    20.3 mSCORESWAPPED 195 TIMES

    A 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.

  7. 7. Loop Band Seated Single Arm Row

    Photo of Loop Band Seated Single Arm Row being performed
    21.9 mSCORESWAPPED 175 TIMES

    This exercise targets the back, shoulders, and biceps by mimicking the rowing motion with a loop band. Performed seated, it allows for focused engagement of the muscles and the ability to adjust resistance easily by changing the band tension. This unilateral exercise helps in correcting muscle imbalances and strengthening the core due to the stabilization required during the movement.

  8. 8. Loop Band Lat Pulldown

    Photo of Loop Band Lat Pulldown being performed
    28.4 mSCORESWAPPED 168 TIMES

    This 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.

  9. 9. Dumbbell Row

    Photo of Dumbbell Row being performed
    99.9 mSCORESWAPPED 152 TIMES

    This 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. 10. Loop Band Straight-Arm Pull Down

    Photo of Loop Band Straight-Arm Pull Down being performed
    19.2 mSCORESWAPPED 146 TIMES

    This 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.