Band Assisted Pull-Up
Elastic band offsets weight under a bent knee or foot
- Level
- Beginner
- Equipment
- Pull-Up Bar, Resistance Band
- Movement
- Pull up · Hanging
- Tracks
- Reps only
Works
Back Lats Abdominals Biceps Forearms Rear Delts Rhomboids Traps Shoulders
How to do it
- Loop a resistance band over the pull-up bar and secure one end under a bent knee or foot.
- Grasp the bar with a medium to wide overhand grip while hanging with arms fully extended.
- Pull your body upward by driving your elbows down toward your hips.
- Continue lifting until your chin clears the top of the bar.
- Pause briefly at the top, then lower yourself slowly to the starting position.
Common mistakes
- Using momentum to swing the body upward instead of muscle force.
- Shrugging shoulders up toward the ears at the bottom of the movement.
- Failing to lower the body under control due to reliance on the band.
- Gripping the bar too narrowly, shifting emphasis away from the lats.
Safety
Ensure the band is securely looped to prevent it from slipping out during the ascent.
Check the band for nicks or tears before use; a snapping band can whip toward your face.
Finish at full arm extension and step back onto the box before removing your knee or foot from the band.
Tips
- Initiate the pull by depressing your shoulder blades before bending your elbows.
- Keep your core braced to prevent swinging or kipping.
- Focus on pulling your chest toward the bar rather than just your chin.
Details
- Base movement
- Pull up
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Hanging
- Load type
- Assisted
