1 - Attach a resistance band securely to a pull-up bar by looping it over the bar and pulling one end through the other until snug.
2 - Select an appropriate band thickness — thicker bands provide more assistance and are suitable for beginners.
3 - Stand on a box or bench beneath the bar, place one or both knees (or feet) into the looped end of the band, and grip the bar slightly wider than shoulder-width with an overhand grip (palms facing away).
4 - Hang at full arm extension, engaging your core and retracting your shoulder blades slightly to stabilize your body.
5 - Pull yourself upward by driving your elbows down toward your hips, using the band's assistance to help propel your chin above the bar.
6 - Hold briefly at the top position with your chin cleared over the bar, then slowly lower yourself back to the dead hang position in a controlled manner.
7 - Repeat for the desired number of repetitions, progressively using thinner bands over time to reduce assistance as strength improves.
