Band-Assisted Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar
• Resistance Band

Technique

1. Loop a resistance band over the pull-up bar and pull one end through the other to secure it.
2. Set a knee or both feet into the loop and take an overhand grip a little outside your shoulders.
3. Start from a dead hang and pull until your chin is over the bar.
4. Lower slowly to straight arms.

Cues

• A thicker band gives more help; move to thinner bands as you progress.
• Keep the body still; the band should not swing you.

Common mistakes

• Letting the band catapult you out of the bottom.
• Stepping out of the band carelessly so it snaps back.
• Using half reps.

Alternatives

• Pull-Up
• Machine-Assisted Pull-Up