Band Assisted Pull-Up

Muscles worked

Setup

1. Loop a long resistance band around the pull-up bar and pull one end through the other to secure it firmly.
2. Grip the bar with an overhand grip (palms facing away), slightly wider than shoulder-width.
3. Place one foot or knee into the loop of the band, then step off the ground to hang with arms fully extended.
4. Cross your free leg over the banded leg to stabilize the band and engage your core.

How to do it

1. Exhale as you pull your body upward by driving your elbows down toward your hips and squeezing your shoulder blades together.
2. Continue pulling until your chin is clearly above the bar, keeping your chest lifted and shoulders away from your ears.
3. Inhale as you slowly lower yourself back to the starting position with a controlled 3-second tempo.
4. Reach a full dead hang at the bottom of the movement before initiating the next repetition.

Form checklist

• Keep your core tight and body straight to prevent the band from swinging you.
• Depress your shoulder blades (pull them down) before you start the pull.
• Avoid 'reaching' with your chin; keep your neck neutral and pull your chest toward the bar.
• Ensure full elbow extension at the bottom of every rep.

Pro tips

• Focus on pulling through your elbows rather than your hands to maximize lat recruitment and minimize forearm fatigue.
• Pause for one second at the top of the movement to emphasize the peak contraction of the trapezius and lats.

Make it harder

• Progress to a thinner resistance band to reduce the amount of assistance.
• Perform a 'top-half' pulse at the peak of the movement before lowering all the way down.

Frequently asked

What muscles does the band assisted pull-up work?

The band assisted pull-up primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the band assisted pull-up?

The band assisted pull-up uses resistance band and pull up bar.

Is the band assisted pull-up good for beginners?

Yes. The band assisted pull-up is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius