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6 Best Total Body Pull-Up Band Exercises

Get ready to transform your body with the 6 best total body pull-up band exercises. Achieve a full-body workout anywhere, anytime, and without gym memberships. Read out!

6 Best Total Body Pull-Up Band Exercises
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Oh, look at you, you fitness enthusiast! You've decided to delve into the world of pull-up band exercises to achieve that perfect total body workout.

But let's be honest, why bother with those fancy, expensive gym memberships and heavy weights when you can get all the benefits of a full-body workout with just a simple set of Pull-up bands? It's almost as if you're cheating the system!

But don't let my sarcasm fool you; these pull-up band exercises are no joke. They may look easy, but I assure you, they will leave you feeling the burn in muscles you never even knew you had.

And the best part? You can do these exercises anywhere, anytime, without waiting for your turn on those coveted machines at the gym.

So, are you ready to embrace the world of Pull-up bands and transform your body? In this article, we'll explore the 6 best total body pull-up band exercises that will have you looking and feeling like a fitness god (or goddess) in no time.

Get ready to feel the burn and say goodbye to those gym memberships-because who needs those, right?

What Are Pull-Up Bands

What are Pull-up Bands

Pull-up bands have become readily popular as a workout tool, also known as pull-up assist or pull-up bands. One of the primary reasons for their appeal is the convenience of exercising anywhere without needing multiple dumbbell weights or heavy equipment.

Whether due to gym closures or limited space, incorporating pull-up bands into your fitness program can enhance your workout routine.

For those accustomed to using dumbbells and barbells for their training, transitioning to pull-up bands may seem different or doubtful that strength training can be practical without heavy weights.

However, pull-up bands come in various weight levels, considerable for all fitness levels, from beginner to advanced. The variety of band levels is particularly beneficial since different muscles require different weights.

Benefits of Pull-Up Bands

Pull-up bands are versatile and practical for improving strength, mobility, and overall fitness. Let's explore the benefits of incorporating pull-up bands into your exercise routine.

Pull-Up Bands Beyond Strength Training

Pull up bands can be essential for warming up, improving mobility, and aiding in rehabilitation. Before performing any pull exercises, it's essential to loosen up your muscles to prevent any potential injuries. Pull-up bands can help with this by providing a low-impact way to prepare your body for exercise.

Enhances Mobility

The pull-apart exercise is a fantastic resistance band exercise for improving shoulders, back, and chest mobility. It is a simple yet effective movement that involves pulling the resistance band apart, engaging the shoulder blades, and squeezing the upper back muscles.

Diversifies Your Strength Training Routine

Incorporating pull-up bands into your strength training routine is an excellent option if you're searching for ways to improve or diversify your workouts. Pull-up bands offer a unique challenge and can target specific muscle groups, making them a valuable addition to any workout regimen.

As you become more familiar with using pull-up bands, you'll notice a more significant impact on your overall fitness level.

Unique Properties of Pull-up Bands

One of the unique advantages of Pull-up bands is that they don't rely on gravity, unlike traditional weights. Instead, the resistance increases as you stretch them further, providing a different challenge to your muscles.

This also means that you can target specific ranges of motion and adjust the resistance to your liking, making them a versatile tool for strength training.

6 Best Pull-Up Band Exercises

These six best pull-up band exercises will help you develop a more robust and functional body. Whether you're a beginner or an experienced builder, these exercises suit anyone looking to improve their fitness level.

1. Bicep Curls

1. Bicep Curls

Bicep curls activate the bicep muscle more than traditional dumbbell curls. They are convenient and versatile, engage stabilizing muscles, and offer less strain on joints than heavier weights. They also provide an effective and accessible way to strengthen and tone the biceps while improving overall muscle stability and strength. To do it:

  • Select a resistance band with a suitable weight.
  • Place the band under one foot while standing at a shoulder-width distance apart.
  • Grasp one end of the resistance band with one hand.
  • Keep your elbow close to your body and perform a curl.
  • Stand on the band with both feet and perform a curl for varying resistance.

2. Tricep Extension

2. Tricep Extension

The tricep extension exercise involves using a sturdy pole or anchor to attach one end of the resistance band, similar to a cable pulley machine. This exercise effectively builds tricep muscles and can utilize any resistance level.

They engage the core muscles, promote shoulder stability, and improve upper-body strength. This exercise is an excellent addition to any workout routine and can be easily modified to suit different fitness levels. To do it:

  • After securing one end, pull the band and allow some slack for the entire motion.
  • Stand with a slight bend in your knees and lean forward at about a 45-degree angle while keeping your back straight.
  • Keep your hands and elbows close to your body and at about waist level.
  • Pull the band back, as if you're skiing, until it's fully extended.
  • Return the band to the forward starting position and repeat the process.

3. Overhead Tricep Extension

3. Overhead Tricep Extension

The overhead tricep extension is another exercise targeting the tricep muscle, but you are fully standing this time. This exercise not only strengthens your tricep muscles but also tests your stability.

In addition, overhead tricep extensions using pull-up bands improve shoulder mobility and flexibility, reduce the risk of injury in daily activities, and enhance overall upper body strength. You can add Post Workout Supplements to your routine to prevent injury in every case and recover better. To do it:

  • Place the band below one foot, standing shoulder-width apart.
  • Grab the other part of the band and move it back and behind your head.
  • Your grip on the resistance band should be tight, and the slack will be behind your back.
  • With one hand, as if you're reaching back, start pulling up towards the sky.
  • Control your elbow and extend your arm fully, then retract

4. Upright Rows

4. Upright Rows

Pull-up bands for shoulder exercises provide a convenient alternative to bulky equipment such as barbells or cable pulley machines. Upright rows can be performed using pull-up bands and a close or shoulder-width grip.

Upright rows are an excellent exercise for building shoulder strength and improving posture. The move targets the muscles of the upper back and shoulders, including the trapezius, deltoids, and rotator cuff muscles. To do it:

  • Stand on the band with both feet close together to perform the exercise.
  • Grasp the other end of the band and hold it in front of you with a firm grip.
  • Next, pull the band up towards your chin while keeping your elbows pointing upwards.
  • Briefly hold the top before returning to the starting position.
  • Repeat the exercise while slightly pausing at the top as you go up again.

5. Bent Over Rows

5. Bent Over Rows

Maintaining proper form is crucial, and foot placement should be similar to the upright rows. When performing bent-over rows, contracting your muscles and adding a slight pause will increase tension in your upper back muscles, such as the lats.

This results in a stronger and more defined back. The exercise also engages the biceps and forearms, increasing arm strength. Thirdly, the bent-over rows help to improve posture as they strengthen the muscles that support the spine. To do it:

  • Stand with a slight knee bend and lean forward about 45 degrees while keeping your back straight and core tight.
  • Next, place the band flat on the ground, stand on the band with both feet shoulder-width apart, and hold the looped ends of the band.
  • Pull back on the bands while keeping your elbows tucked and squeeze your shoulder blades together.
  • Finally, after a slight pause, return to the starting position and repeat the exercise.

6. Face Pull

6. Face Pull

You can incorporate face pulls into your workout routine to work your deltoids and upper back effectively. Unlike traditional cable pulley machines, Pull-up bands provide constant tension throughout the exercise. To perform this move, you must attach one band end to a sturdy object.

Face pulls are an excellent exercise for working the deltoids and upper back muscles, providing stability and strength for the shoulders. Incorporating face pulls into your workout routine can improve posture, reduce shoulder pain and increase shoulder mobility, making it a beneficial exercise for overall shoulder health. To do it:

  • Stand with a slight amount of slack on the bands.
  • Hold the ends of the bands with your hands shoulder-width apart.
  • Pull the bands back while bringing them up towards your face.
  • Keep your elbows elevated and squeeze your shoulder blades together.
  • For more resistance, hold the contraction at the top for a few seconds before returning to the starting position.


Pull-up band exercises offer a convenient and effective way to work out your body without bulky gym equipment. These exercises, including bicep curls, tricep extension, overhead tricep extension, upright rows, bent-over rows, and face pulls, target different muscle groups and can be easily adapted to any fitness level.

By incorporating pull-up bands into your workout routine, you can build strength, improve flexibility, and achieve your fitness goals from the comfort of your home or anywhere else. So, if you're looking for an effective and convenient total body workout, try these pull-up band exercises and see the results yourself.

Article Sources

  • Choi, Hyun-Min, et al. "Effects of Elastic Band Exercise on Functional Fitness and Blood Pressure Response in the Healthy Elderly." International Journal of Environmental Research and Public Health, vol. 17, no. 19, Oct. 2020, p. 7144. PubMed Central,

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Isabella is a professional writer who loves sharing her health and fitness knowledge with the world. With years of experience in the industry, she strives to create inspiring and educational content that can help others reach their fitness goals.

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