Pulley System for Resistance Bands

For the most natural strength curve latex has to be stretched at length but with exercises like curls there is little distance between the ground and us and in essence by manipulating the length of the band to stretch over less distance we compromise consistent tension across the full range of motion.

To counteract limitation of distance between us and the ground we can redirect horizontal tension to be vertical through a pulley which gives us the ability to pre-tense the band at any length without us having to stretch the band over less distance vertically and therefore preserves the smoother strength curve of bands at length while still providing us with great resistance at ground level.

Another reason this set up feels better is because when pulling bands by hand there’s no restriction on lateral or vertical drift but with a rope and pulley system the band is guided in a straight line through the pulley, cancelling out all other planes of movement and ensuring smoother and more predictable motion patterns in one dimension while also minimizing the elastic "snap-back" effect often felt during the eccentric (negative) phase of movement.

You will need:

Rope

Ensure the ropes diameter is compatible with the pulley you're buying; for most cable pulleys this will be something like 5-8 mm; can be safe to ask.

1. 3 metres of polypropylene or nylon at 5mm/+ (ideally 7/8mm)
2. 1 metre of polypropylene or nylon of a smaller diameter than the mainline to tie your prusik knot (4mm/+)

For best results go with nylon for its abraisive resistant properties and common use for prusik knots, and it can be found as edelweiss accessory cord [or other brands of accessory cord), static climbing rope, paracord (550 Cord), marine & boating rope.

Polypropylene is as capable and not too indifferent strength wise but it's less resistant to abraision and yields less friction so you might need more loops in the prusik knot and it may need to be replaced occassionally if it wears.

Additional

1. door anchor [depending if you want the vertical setup too then you will need two door anchors]
2. cable machine pulley of solid construction
3. ankle cuff/s

Floating Preacher Bench [optional] -- Tutorial Section Work In Progress

To perform preacher curls you'll need a place to rest the upper arm however preacher benches are large and expensive but fortunately I got you. By trying a loop to the ends of a long length of rope and anchoring it from a high point of the door you are able to rest the upper arms inside of the loops; providing support for arms in front of the body which allows for greater tension to be placed on the short head of the bicep and the brachialis. You'll need 5 metres of a rope of your choice at 3mm+ but I'd reccomend polypropylene.

Crafting Tools (optional)

1. Skissors
2. Lighter

Important

Do not use rope that is not rated for high tensile strength and avoid laid rope / ropes with twists as this could interfere with the mobility of the prusik knot. Maintain the rope and replace the rope if it degrades.

The pulley should be a “Cable Pulley” cable machine pulley for their low rolling resistance and rubberised inner surface of the wheel to prevent rope slippage.

If you are going for the vertical band set up then when connecting the pulley to a door ensure the door anchor is in great condition and showing no signs of wear to avoid accidental injury. This is experimental and your safety is your responsibility, if you are unable to garantee your safety then i reccomend to find a soloution or do not attempt to risk safety because I am in no way responsible for any injuries.

United Kingdom Unaffiliated Links {I am not from USA but I will add international links if people try this and link me to reputable sites}

Uk Link to Accessory Cord

https://www.tamarackoutdoors.co.uk/PBSCProduct.asp?ItmID=34273649

https://www.tamarackoutdoors.co.uk/PBSCProduct.asp?ItmID=34273606

Uk Link to Polyproylene Rope

https://www.ebay.co.uk/itm/303486053434

Uk Link to Cable Pulley

https://tinyurl.com/bdev2vys

A prusik knot is a type of friction knot that slides on another rope freely but under tension locks itself onto the rope in place. It is a climbing knot relied upon to prevent climbers falling. In this case the prusik knot will be used to customize the length of the the mainline for the pulley system by creating a lock at the desired length.

With your shorter length of thinner diameter rope tie a prusik knot loop onto the main line (tension the main line to make this easier), you may want to cut and cauterise the ends with a lighter and retie it to create a smaller loop if it's too long.

The rope for the prusik should be slightly smaller in diameter to the main line so that it grips as intended. It’s vital to test your prusik knot prior to loading; and to load in increments to ensure theres no slippage under tension. I found that i needed eight coils but you may only need six if the difference in diameter between the two ropes is great enough and if the friction is adequate.

How to tie the prusik knot: https://www.youtube.com/watch?v=vMz8Qg1uBu4

Thread the 3 metre main-line through the pulley and then on the opposing side of the pulley (opposite side to where you tied the prusik knot); tie onto the end of the rope an anglers loop; or if you want to connect a climbing carabiner or sturdy ring use a double cows hitch to do so as seen below.

Anglers loop / Perfection Loop: https://www.youtube.com/watch?v=bYAPQDDmKs4

Double Cows Hitch Loop: https://www.youtube.com/watch?v=nJDCKVpIbS8

To set it up connect the handle to the ring / anglers loop, the pulley to the ankle cuff and the resistance band to the prusik knot. Slide the prusik knot back to the right length for the corosponding exercise. You can use carabiners, cloth, socks, what ever you like to connect each part however I personally like soft-shakles which are similar to carabiners but made out of rope. As long as you know what you're doing to securely connect each part how you do it does not affect the set up.

Lastly attatch a door anchor to the resistance band and fit your leg into the ankle cuff and you're set to start working out with the pulley system once the door anchor is secured beneath the door.

I've been asked if the set up can also work if the pulley is attatched to a ground anchor rather than to an ankle strap and in principle yes but it gives you less flexability because you're now unable to pretense the band without pulling the rope through the pulley which means you have less rope to work with and the prusik knot will reach the pulley in less distance; rather than you having the the ability to take a step or two back with the ankle cuff to stretch the band without pulling the rope.

In short - the ankle cuff means you're less likely to encounter the issue of the prusik knot stopping the pulley from rolling any further due to the fact you can step back and stretch the band this way too.

This optional fourth step is to create a more balanced resistance curve for a more natural feel throughout the full range of motion.

It does this by segregating the resistance into two phases; with a shorter inner loop providing subtle tension at the starting range with the outer loop applying additional tension by the mid point.

Simply thread the band through an anchor with one end slightly longer than the other and then connect both ends to the prusik knot together.

Shoulders

Close grip shoulder press, One armed press, Upright Row

Arms

Cross body hammer curl, Hammer curl, Basic curl, Reverse grip curl, Behind the back tricep extension

*With Floating Preacher Bench -- Preacher Curl & Hammer preacher

For exercises like hammer curls, rope curls, behind the back tricep extensions and other exercises performed with a neutral grip there is a tendency for the grip to slip through the hand which comprimises the ability to load and get a great connection with the muscle.

Ball grips are a soloution however they cost aproximately fourty dollars or so but you can replicate the effect of one using a dog toy rope ball for a fraction of the price.