Banded Pull-ups (Progression)
Muscle Groups: Lats, Traps
Banded Pull-ups (Progression) focuses on Lats, Traps, with Biceps, Forearm, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Banded Pull-ups (Progression) with proper form and technique.
- 1
Start by securing a resistance band on the pull-up bar. Make sure it’s sturdy and not twisted.
- 2
Grip the bar with your palms facing away, slightly wider than shoulder-width. Place your knees or feet in the loop of the band.
- 3
Engage your core and pull yourself up until your chin is above the bar. Focus on squeezing your shoulder blades together as you ascend.
- 4
Lower yourself back down in a controlled manner until your arms are fully extended. Repeat for desired reps.
Tips for Success
These tips will help you perform Banded Pull-ups (Progression) safely and effectively while maintaining proper form.
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Keep your shoulders down and away from your ears to avoid strain.
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Do not swing your body or use momentum; focus on smooth, controlled movements.
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Ensure the band is securely attached to avoid any sudden drops during the exercise.
Secondary Muscles
While Banded Pull-ups (Progression) primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Forearm, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Banded Pull-ups (Progression), you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Banded Pull-ups (Progression), making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
