Pull-up progressions with bands
Students work up a five-level pull-up progression: active hang, inverted row, negatives, band-assisted pull-up and full pull-up. Each student finds their starting level and leaves with a progression for improving pulling strength.
How to play
- Present the five levels on the worksheet and demonstrate the grip and shoulder blade engagement on the bar (4 min).
- In groups of four per bar, each student tries level 1: a 20-second hang with active shoulders (4 min).
- Levels 2 and 3: inverted rows under a low bar and negatives, stepping up on a bench and lowering for 4 seconds (6 min).
- Level 4: band-assisted pull-ups with the right band tension; a partner helps place the foot in the band (5 min).
- Students who master level 4 try full pull-ups; everyone marks their current level and reps on the worksheet (3 min).
- Wrap-up: each student plans two weekly workouts using their level and the next one (3 min).
Rules
- Every bar has a mat underneath and only one student on it at a time.
- Always lower under control; never drop from the top.
- Attach the band with the bar at chest height and a partner's help.
- No swinging or kipping to get up.
Variations
Easier
Work only on hangs and bent-knee inverted rows.
Standard
Five progression levels with self-assessment of current level.
Harder
Add chin-ups and 2-second pauses at the top.
Adaptations
- Limited mobility: pull-downs on a band anchored high, from the wheelchair.
- Shyness: assign a bar with a trusted group and let them mark their level privately.
- Larger body size or low strength: focus on incline inverted rows and feet-supported hangs.
Learning goals
- Build upper-body pulling strength.
- Identify their own level in an exercise progression.
- Plan a realistic progression to improve.
Equipment for a class of 25
- pull-up bars: 6
- resistance bands: 12
- mats: 6
- worksheets: 25
Teacher tip
If you have no pull-up bars, use wall bars or a sturdy low bar for rows. Inspect bands before looping them on the bar.
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