You’ve reached your goal of hitting 10 pull-ups per set, but now you’ve hit a wall. No matter what, you just can’t seem to surpass that 10-rep pull-up max that you’ve maintained for months.
Here’s where resistance band training comes in handy.
Resistance bands increase in tension as they stretch, causing you to work harder toward the end of the range of motion. As a result, you can use a resistance band to develop the strength you need to overcome the "sticking point" near the top of a pull up.
How can you practice this? Let’s review one of the best movements for core and shoulder stability, as well as back and arm strengthening – the inverted row.
I consider the inverted row one of the best exercises of all time (other than it’s fraternal twin, the push-up)! Not only does the inverted row challenge your entire body to stay in alignment (activating your glutes, quads, hamstrings, back, and abs), but it is also a great way to enhance your pull-up game.
With a resistance band, however, this “beginner” movement becomes significantly more difficult.
I introduce the Band-Resisted Inverted Row.
The Prep
First, loop a Medium or Heavy Resistance Band underneath a barbell rack so that it is low enough for you crawl under.
Caution: Always make sure that your barbell is securely fastened before beginning the movement so that it does not move when you pull!
How to Do the Band-Resisted Inverted Row
Next, position yourself with the band over your pelvis and your chest directly underneath the bar. Your grip should be wide enough so that your forearms remain vertical during the whole movement. Then keep your heels on the ground and squeeze! Tighten your belly, butt, abs, and glutes to keep your back neutral and core strong.
Keep your body tight as you begin to pull yourself upward toward the bar. Ensure that your elbows are by your ribcage as you pull (no flailing out!) and keep your neck at a neutral position.
Pull until your chest touches the bar and feel the resistance! Then slowly lower down to the starting position.
Training Ideas
For a good finisher to the end of your workout, try 3 sets to failure of this exercise with 1-2 minutes of rest in-between sets. For strength building, you can work your way up to doing 3 sets of 8 before increasing the resistance of the band.
Progression:
You can elevate your feet on a low bench so that your body is completely horizontal underneath the bar. This will make the band-resisted inverted row even tougher!
Modification:
You can bend your knees if you have difficulty keeping your back neutral with your legs extended. Although your knees are bent, it is important to still keep your core parallel to the bar and to tighten your butt and belly; this way, your back will not arch or round during the movement.
Add the band-resisted inverted row to your workout regimen and watch not only your pull-up reps increase, but also your core strength, glute strength, shoulder stability, and more! Get stronger today by taking a look at our pull-up band selection. Use code NURSENINJA to get 10% off your next order!
