# Band-Assisted Neutral-Grip Pull-Up

URL: https://heatsy.app/ex/band-assisted-neutral-grip-pull-up

Also known as: Band-Assisted Neutral-Grip Pullup, Resistance Band-Assisted Neutral-Grip Pull-Up, Band-Assisted Hammer Grip Pull-Up, Band Assisted Parallel 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](https://heatsy.app/ex/neutral-grip-pull-up)
- [Band-Assisted Pull-Up](https://heatsy.app/ex/band-assisted-pull-up)