Band-assisted pull-up
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Muscles worked
- High load
- Lats
- Low load
- Biceps, Forearms · Flexors, and Upper back · Teres
Primary muscles
Secondary muscles
How to do it
Loop a resistance band over the bar and step or kneel into it, then take a pronated grip and start from a full dead hang. Pull until the chin clears the bar, leading with the chest, and lower under control all the way back to the hang. Move to a thinner band as you get stronger rather than doing more reps with a thick one. The band helps most at the bottom, so do not let it bounce you out of the dead hang — control that first inch.
Form cues
- Start from a dead hang, band under one knee
- Thinner band as you get stronger
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.