Band Assisted Chin Up From Knee

Muscles worked

Setup

1. Loop a long resistance band around the center of the pull-up bar and pull it through itself to secure it firmly.
2. Grasp the bar with a shoulder-width, underhand (supinated) grip, with your palms facing your body.
3. Place one knee into the loop of the band and cross your other ankle over the back of the leg in the band to secure it.
4. Hang at full arm extension with your shoulders pulled away from your ears and your core braced.

How to do it

1. Exhale as you pull your body upward by driving your elbows down toward your ribcage and pulling your chest toward the bar.
2. Continue the movement until your chin clearly passes the bar, keeping your torso upright and shoulders retracted.
3. Inhale as you slowly lower yourself back to the starting position with a controlled 3-second eccentric tempo.
4. Fully extend your arms at the bottom before beginning the next repetition to ensure a full range of motion.

Form checklist

• Keep your elbows tucked close to your sides rather than flaring them out.
• Maintain a 'proud chest' throughout the movement to maximize lat engagement.
• Avoid swinging or using momentum; the movement should be strictly vertical.
• Ensure your shoulders stay depressed (down) and do not shrug up toward your ears at the bottom.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pulling the bar down to your chest rather than pulling your body up.
• Squeeze your glutes and core throughout the set to prevent your lower back from arching excessively.

Make it harder

• Use a thinner resistance band to reduce the amount of assistance provided.
• Add a 2-second isometric pause at the top of the movement with your chin above the bar.

Frequently asked

What muscles does the band assisted chin up from knee work?

The band assisted chin up from knee primarily targets the biceps, lats, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the band assisted chin up from knee?

The band assisted chin up from knee uses resistance band and pull up bar.

Is the band assisted chin up from knee good for beginners?

The band assisted chin up from knee is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Chin-UpIntermediate · biceps, lats, and trapezius
• Chin-Up Isometric And NegativeIntermediate · biceps, lats, and trapezius
• Chin-Ups Narrow Parallel GripIntermediate · biceps, lats, and trapezius