Grab each side of hanging exercise band with both hands. Stretch exercise band down and step onto bottom inside of band with one foot. Stretch band down further by extending leg straight down. Reach up and grasp bar with overhand wide grip while keeping banded leg straight.
Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.
Free foot can be placed on top of foot in band for safety in case band slips from foot. Range of motion will be compromised if grip is too wide.
At conclusion of set, step down with free foot at bottom of exercises. Dismount band by grasping each side of exercise band, stretch exercise band down, and step out. Continuing to hold on to each side of band while allowing band to contract to normal length.
To decrease difficulty, use thicker band or perform other assisted version of this exercise.
To increase difficulty, use thinner band or place bent knee onto bottom inside of band. After some time, finally progress to Pull-ups without assistance.
- Biceps Brachii
- Teres Major
- Deltoid, Posterior
- Teres Minor
- Levator Scapulae
- Trapezius, Lower
- Trapezius, Middle
- Pectoralis Minor