Band Assisted Pull-Up

How to do the Band Assisted Pull-Up

1. Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
2. Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
3. Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
4. After a brief pause, return to the starting position.

Muscles worked

Role	Muscles
Primary	lats
Secondary	abs, forearms, middle back
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Chin-Up Bodyweight Pullups Bodyweight V-Bar Pullup Bodyweight Wide-Grip Rear Pull-Up Bodyweight Bent-Arm Barbell Pullover Barbell Close-Grip Front Lat Pulldown Cable Machine

Superset the Band Assisted Pull-Up with

Opposing shoulders and chest work — alternate sets without extra rest.

Battling Ropes shoulders Sled Overhead Backward Walk shoulders Suspended Push-Up chest Svend Press chest

Common questions

What muscles does the Band Assisted Pull-Up work?

The Band Assisted Pull-Up primarily works the lats, with the abs, forearms, and mid back as secondary movers. Kipping Muscle Up, Muscle Up, and Chin-Up train the same muscle, across 7 equipment types.

What equipment do you need for the Band Assisted Pull-Up?

The Right Equipment. Without the right equipment, Chin-Up, Pullups, and V-Bar Pullup train the same muscle, and 8 of the catalogue's options for this muscle need no equipment.

Is the Band Assisted Pull-Up suitable for beginners?

Yes, the Band Assisted Pull-Up is rated beginner. 15 harder options for the same muscle are catalogued.

Where should the Band Assisted Pull-Up go in a workout?

Early — the Band Assisted Pull-Up is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Battling Ropes and Sled Overhead Backward Walk later.

Similar exercises

Kipping Muscle Up Other Equipment Muscle Up Other Equipment Chin-Up Bodyweight London Bridges Other Equipment Rope Climb Other Equipment Side To Side Chins Other Equipment