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.
