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How to do it
- Loop a resistance band over the pull-up bar and let both ends hang.
- Step or kneel into the band so it supports one foot or one knee.
- Grip the bar with palms facing forward, hands slightly wider than your shoulders.
- Brace your core, squeeze your glutes and pull your shoulder blades down.
- Drive your elbows toward the floor until your chin passes the bar.
- Lower under control to a near-straight arm hang and repeat.
Common mistakes
- Choosing a band so thick that it lifts you through the whole range, which removes the training stimulus.
- Bouncing out of the bottom on band tension instead of pulling, so the lats never load.
- Letting the head jut forward at the top, which shifts effort into the neck and upper traps.
- Dropping fast on the descent, wasting the eccentric that builds pull-up strength.
Muscles worked
- Primary
- Lats
- Secondary
- AbsBicepsFront DeltsTraps
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Band Assisted Pull-Up work?
- Mainly the lats. It also works the abs, biceps, front delts and traps.
- What equipment do you need for the Band Assisted Pull-Up?
- It uses a resistance band. Without it, the Backpack Row and the Barbell Landmine Row train the same muscles the same way.
- Is the Band Assisted Pull-Up good for beginners?
- GymVim rates it beginner.