band assisted chin up
Loop a resistance band around the chin-up bar and step one or both feet into the loop, allowing the band to support your weight. Grip the bar with an underhand (supinated) grip, hands shoulder-width apart, and hang with arms fully extended.
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Latissimus Dorsi
- Biceps Brachii
Secondary muscles
- Teres Major
- Rhomboids
- Posterior Deltoid
- Brachialis
- Brachioradialis
- Trapezius (lower and middle)
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Loop a resistance band around the chin-up bar and step one or both feet into the loop, allowing the band to support your weight.
- 2
Grip the bar with an underhand (supinated) grip, hands shoulder-width apart, and hang with arms fully extended.
- 3
Engage your lats and biceps to pull your chest towards the bar, aiming to get your chin above the bar.
- 4
Control the descent back to the starting dead hang position, fully extending your arms and feeling a stretch in your lats.
Safety & form
Train smart. Read these notes before adding heavy load.
