Band-Assisted Pull-Up

Start

Finish

How to do it

Loop a band over the bar, place one knee or both feet in the loop, then pull from a full straight-arm hang until your chin clears the bar and lower under control.

Muscles worked

Primary: back · Also works: biceps, core

Equipment

Pull-up bar, Resistance bands

Common mistakes

• Choosing a band so thick it fires you past the bar with no effort at the top
• Bouncing off the band's stretch at the bottom instead of starting from a dead hang
• Dropping fast on the way down, wasting the easiest part of the rep to train

Variations

• Step down a band thickness every two weeks
• Band-assisted chin-up with an underhand grip

Can't do this one? Swap it for

• Assisted Pull-Up Machine
• Negative Chin-Up
• Lat Pulldown

Related exercises

• Pull-Upback
• Lat Pulldownback
• Barbell Bent-Over Rowback
• Single-Arm Dumbbell Rowback
• Resistance Band Rowback
• Inverted Rowback