Grasp middle of hanging exercise band and pull down to side of leg. Lift foot and hook band under heel. Stretch band down further by extending leg straight down. Face perpendicular under pullup bar and position band behind body. Pull band apart and place other foot onto band so both feet are together inside of band. Reach up and grasp pull-up bar with overhand wide grip while keeping legs straight.
Pull body up until bar touches back of neck. Lower body until arms and shoulders are fully extended. Repeat.
Range of motion will be compromised if grip is too wide. At conclusion of set, step one foot out of band at bottom of exercises. Grasping each side of exercise band from behind and pull down. Transfer body weight onto free leg, bend knee of banded leg, release band from under foot, and step out. Transfer both sides of taut band to one hand behind body. Turn body to side of hand holding band while permitting band to contract to normal length.
To decrease difficulty, use thicker band or perform other assisted version of this exercise.
To increase difficulty, use thinner band or place bent knee onto bottom inside of band. After some time, finally progress to Rear Pull-ups without assistance.
- Biceps Brachii
- Teres Major
- Pectoralis Major, Sternal
- Pectoralis Minor
- Levator Scapulae
- Trapezius, Lower