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.

How To Do Resistance Band Assisted Pull-Ups For Tall Guys

Resistance Band Assisted Pull-Up Advantages For Tall Guys

Gradual progression

Resistance bands allow for gradual progression by providing assistance as needed. As strength improves, less assistance can be utilized.

Muscle engagement

The assisted pull-up engages the same muscle groups as traditional pull-ups, including the lats, traps, biceps, and forearms.

Improved technique

Resistance band assistance enables individuals to focus on perfecting their pull-up technique, laying the foundation for unassisted pull-ups in the future.

Increased confidence

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

None

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
this is a photo of a pull-up bar for resistance band assisted pull-ups
this is a photo of a resistance band for resistance band assisted pull-ups

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.
this is a photo of a purple resistance band for resistance band pull-ups

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.
this is a photo of tall Paul Looping the resistance band over the pull-up bar for resistance band assisted pull-ups
this is a photo of tall Paul Pulling one end of the loop through the other making a knot like grip on the bar for resistance band assisted pull-ups
this is a photo of the resistance band tied to the pull-up bar for resistance band assisted pull-ups

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.
this is a photo of tall Paul pulling the resistance band down as far as he can for resistance band assisted pull-ups
this is a photo of tall Paul stepping into the resistance band for resistance band assisted pull-ups
this tall paul looping his foot around his ankle for resistance band assisted curls
  • 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.
this is a photo of tall Paul pulling the resistance band over his knee to do a resistance band assisted pull-up
this is a photo of tall Paul hanging from the bar doing a resistance band assigned pull-up from his knee

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.
this is a photo of tall Paul grasping the pull-up bar for resistance band assisted pull-ups

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.
this is a photo of tall Paul initiating the assigned band pull-up
this is a photo of tall Paul initiating the resistance band assisted pull-up

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.
this is a photo of tall Paul at the top of the resistance band assigned 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.
this is a photo of tall Paul at the bottom of the resistance band assisted 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.