Resistance Band Assisted Muscle Up

Muscles worked

Setup

1. Loop a long resistance band over the center of the pull-up bar and pull it through itself to secure it.
2. Place one foot or knee into the bottom of the loop, ensuring the band is secure and centered.
3. Grip the bar with a slightly wider than shoulder-width overhand grip, using a 'false grip' (wrists slightly over the bar) to aid the transition.
4. Hang at full extension with your core engaged and legs straight or slightly tucked to create tension in the band.

How to do it

1. Pull yourself up explosively toward the bar, aiming to bring your lower chest or upper stomach toward the bar rather than just your chin.
2. As you reach the peak of the pull, lean your torso forward over the bar while simultaneously rotating your elbows from pointing down to pointing back.
3. Exhale forcefully as you press your body upward into a full tricep dip until your arms are fully locked out.
4. Inhale as you lower yourself back down with control through the dip and the pull-up phase to the starting hang position.

Form checklist

• Keep the bar close to your body throughout the entire movement to maintain leverage.
• Avoid 'chicken winging' by ensuring both elbows transition over the bar at the same time.
• Maintain a tight hollow-body position with your core and glutes engaged to prevent excessive swinging.
• Drive your elbows back and up aggressively during the transition phase.

Pro tips

• Think about pulling 'around' the bar in a slight C-curve rather than straight up to create the necessary space for your torso to lean forward.
• The 'false grip' is crucial; by keeping your wrists higher on the bar, you reduce the distance your center of mass must travel during the transition.

Make it harder

• Progressively use thinner resistance bands to reduce the amount of assistance provided.
• Perform the eccentric (lowering) phase as slowly as possible, especially through the transition point, to build maximum isometric strength.

Frequently asked

What muscles does the resistance band assisted muscle up work?

The resistance band assisted muscle up primarily targets the lats, and also works the biceps and serratus anterior as secondary muscles.

What equipment do you need for the resistance band assisted muscle up?

The resistance band assisted muscle up uses resistance band.

Is the resistance band assisted muscle up good for beginners?

The resistance band assisted muscle up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius