Band Assisted Pull-Up
Loop a resistance band around the pull-up bar and step one or both feet into the loop. Grip the bar with an overhand grip, slightly wider than shoulder-width, with your arms fully extended.
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- latissimus dorsi
- teres major
Secondary muscles
- biceps brachii
- brachialis
- brachioradialis
- rhomboids
- trapezius (middle and lower fibers)
- posterior deltoid
- rectus abdominis
Target muscles
- back
- arms
- shoulder
- abs
How to perform
- 1
Loop a resistance band around the pull-up bar and step one or both feet into the loop.
- 2
Grip the bar with an overhand grip, slightly wider than shoulder-width, with your arms fully extended.
- 3
Engage your core and pull your chest towards the bar by driving your elbows down and back.
- 4
Squeeze your shoulder blades together at the top, ensuring your chin clears the bar.
- 5
Slowly lower yourself back down to the starting position with control, fully extending your arms.
- 6
Maintain a stable body throughout the movement, avoiding swinging.
Safety & form
Train smart. Read these notes before adding heavy load.
