One of the most difficult bodyweight exercises out there, pull-ups "challenge the biceps but also the traps, lats, scapular retractors, and to some extent the core," Alex said. "Pull ups are a great upper-body workout." If you have trouble with a full pull-up, try the band-assisted version shown here, or progress up to one with these pull-up-focused strengthening moves.
- Place a large resistance band securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
- Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
- With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up. Lower back down to the starting position.
- This counts as one rep.