Band Assisted Chin-Up

Positioning:

1. Setup the Band:

• Loop the resistance band over the pull-up bar, creating a secure loop.

• Adjust the height of the band so that it provides support when you step into it.

2. Grip the Bar:

   • Stand below the pull-up bar and grasp it with both hands using an underhand grip (palms facing you).

   • Your hands should be shoulder-width apart.

3. Step into the Band:

   • Place one foot (or both feet, depending on your comfort) into the loop of the band. This will provide assistance during the movement.

**Movement 1. Start Position:

• Hang from the bar with your arms fully extended and your feet off the ground. Engage your core and keep your body straight.

2. Pull Up:

   • Begin the movement by squeezing your shoulder blades together and pulling your elbows down towards your sides.

   • Use the resistance band for assistance to help lift your body upward.

3. Reach the Top:

   • Continue pulling until your chin is above the bar. Make sure to keep your chest up and shoulders down throughout the pull.

4. Lower Down:

   • Slowly lower your body back to the starting position, fully extending your arms while maintaining control.

5. Repetition:

   • Repeat the exercise for the desired number of repetitions (start with 3 sets of 5-10 reps).

Tips for Beginners:

• Focus on controlled movements; don’t rush through the exercise.

• If the band feels too easy, try a lighter band or remove it gradually as you gain strength.

• Remember to breathe; exhale while pulling up and inhale while lowering down.