Band-Assisted Neutral-Grip Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• 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 bar with neutral handles and place a foot or knee in it.
2. Take the neutral grip, hang with straight arms and pull the shoulders down.
3. Pull your chin above the handles, driving the elbows down.
4. Lower slowly to straight arms.

Cues

• Elbows to the ribs.
• Reduce the band strength over time.

Common mistakes

• Bouncing in the band.
• Swinging the legs.
• Skipping the full hang at the bottom.

Alternatives

• Neutral-Grip Pull-Up
• Band-Assisted Pull-Up