Band-Assisted Chin-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Pectoralis Major
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Resistance Band
• Pull-Up Bar

Technique

1. Loop a resistance band around a pull-up bar and place a foot or knee in the loop, then take an underhand grip.
2. Hang with straight arms and shoulders pulled down.
3. Pull until your chin passes the bar.
4. Lower slowly to straight arms.

Cues

• Use the thinnest band you can manage.
• Keep the shoulders down.

Common mistakes

• Bouncing out of the band at the bottom.
• Using a band so strong that there is no effort.
• Kicking to gain height.
• Stepping out of the band carelessly so it snaps free from under the foot.

Alternatives

• Band-Assisted Pull-Up
• Assisted Chin-Up