Conquering a body-weight pull-up when your taller than most humans can be tough, but its not impossible. Resistance band-assisted pull-ups offer a strategic and effective way to build the strength and technique required for this upper body staple.
In this article, we’ll explore the benefits of resistance band-assisted pull-ups and provide a step-by-step guide specifically tailored for tall guys.
Table of Contents
Understanding The Challenge Of Pull-Ups For Tall Guys
Tall guys often face unique challenges when attempting pull-ups, as our longer limbs can make it more challenging to lift our entire body weight. Resistance band-assisted pull-ups provide a supportive solution by reducing the load on the muscles, allowing us tall guys to focus on mastering the movement with proper form and muscle connections.
Resistance Band Assisted Pull-Up Advantages For Tall Guys
Resistance bands allow for gradual progression by providing assistance as needed. As strength improves, less assistance can be utilized.
The assisted pull-up engages the same muscle groups as traditional pull-ups, including the lats, traps, biceps, and forearms.
Resistance band assistance enables individuals to focus on perfecting their pull-up technique, laying the foundation for unassisted pull-ups in the future.
Performing pull-ups with resistance band assistance can boost confidence, making the journey to unassisted pull-ups more achievable.
Resistance Band Assisted Pull-Up Disadvantages For Tall Guys
Other than being tough (but hey, its the gym, easy lead you to success) there are no disadvantages to resistance band pull-ups that could harm you more than a short person.
Tools You'll Need
- A pull-up bar
- Resistance band
How To Do Resistance Band Assisted Pull-Ups For Tall Guys
1. Selecting the right band
- Choose a resistance band with an appropriate level of assistance based on your current strength. Bands are typically color-coded to indicate resistance levels.
- Generally someone of our height (6’3 or taller) will need the thickest or second thickest band as a beginner. Purple or green usually in band color.
2. Securing the band
- Loop the resistance band over the pull-up bar.
- Pull one end of the loop through the other, making a knot like grip on the bar.
- Your band should be tied to the bar with one long loop hanging down.
3. Foot placement
- Pull the band down as far as you can.
- Step into the loop of the resistance band with one foot.
- Once hanging from the bar wrap your other foot around your ankle to lock in your legs. Making yourself more stable.
- If you can’t get the band low enough to step into then simple fold your foot behind you, kicking it back to your butt.
- Then pull the resistance band over your knee and let the band come to your mid shin.
- Then hang from the bar and do the pull-up in this form.
4. Overhand grip
- Grasp the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Take a little extra time to recognize how wide your grip is so you can duplicate it each time once you find your strongest position.
- In general, a narrower grip will help you at first. A narrow grip will help activate more muscle groups than a wider grip.
5. Engage your core
- Tighten your core muscles to create a stable base.
- This engagement will help control your body movement throughout the exercise.
- Depending on where the resistance band is sitting on your body, you may want to do a slight pelvic thrust to help keep your core engaged during the lift.
- Having an engaged core will help stop the swinging while pulling up.
6. Pulling movement
- Initiate the pulling motion by retracting your shoulder blades and pulling your chest towards the bar.
- Focus on using your back muscles to drive the movement.
- I like to think about my lats making the initial pull and leading the way.
7. Full range of motion
- Pull yourself up until your chin clears the bar, ensuring a full range of motion.
- Once you get more confident in the pull, aim to get the top of your chest to the bar.
- Maintain control throughout the ascent. This is key to seeing improvement in your pull-ups and evolving to a non-aided pull-up.
8. Lowering phase
- Slowly lower yourself down in a controlled manner, fully extending your arms.
- Resist the urge to drop rapidly, as controlled descents enhance muscle engagement.
- Maintain control throughout the descent. This is key to seeing improvement in your pull-ups and evolving to a non-aided pull-up.
9. Gradual progression
- As your strength improves, experiment with using a lighter resistance band.
- I create tall guy workout plans, click through and message me your fitness goals and I can tell you the reps and set you will want to hit.