Band Assisted Chin Up
Description
The band-assisted chin-up loops a resistance band over the pull-up bar and under your knees or feet to assist your chin-up by reducing your effective bodyweight. The thicker the band, the more assistance. It is the most popular chin-up regression for developing the strength to do unassisted chin-ups.
Muscle Group
Equipment Required
Band Assisted Chin Up Instructions
- Loop a thick resistance band over a pull-up bar. Pull one end through the other to create a hanging loop.
- Grip the bar with an underhand (supinated) grip, hands shoulder-width apart.
- Place one or both knees (or feet) in the hanging band loop.
- Hang from the bar with arms extended. The band should be pulling you upward.
- Pull yourself up by driving your elbows down and back. Chin should clear the bar.
- Squeeze your lats and biceps at the top.
- Lower under control over two to three seconds.
- Use progressively thinner bands as you get stronger until you no longer need assistance.
Band Assisted Chin Up Form & Visual
Band Assisted Chin Up Benefits
- Most popular chin-up regression
- Allows progressive overload by changing band thickness
- Develops pulling strength toward unassisted chin-ups
- Builds lats, biceps, and grip
- Inexpensive equipment
- Better than machine-assisted — allows natural bar path
Band Assisted Chin Up Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Brachialis
- Trapezius (lower)
- Rhomboids
- Forearms and grip
Band Assisted Chin Up Variations & Alternatives
- Chin-Up (unassisted)
- Band-Assisted Pull-Up
- Pull-Up
- Negative Chin-Up (eccentric only)
- Machine-Assisted Chin-Up
