Band Assisted Pull Up

Description

The band assisted pull-up is a regression exercise that uses a long resistance band looped around the pull-up bar to provide assistance at the bottom of each rep, where the lift is hardest. As you rise, the band stretches and provides less help, allowing you to develop full-range pull-up strength. It is one of the most effective ways to progress toward unassisted bodyweight pull-ups.

Muscle Group

Back, Biceps, Latissimus Dorsi

Equipment Required

Resistance Band

Band Assisted Pull Up Instructions

Loop a long resistance band around a sturdy pull-up bar. Pull one end through the other to secure it.
Reach up and grip the bar with an overhand grip, hands shoulder-width apart.
Place one foot or both knees in the bottom loop of the band. Lift your body off the floor and let the band stretch under your weight.
Pull your shoulder blades down and back to set the start position. Brace your core.
Pull your body up by driving your elbows down toward your hips. The band assists most at the bottom and least at the top.
Continue until your chin clears the bar. Squeeze your lats at the top.
Lower yourself under control to a full hang. Do not let the band snap you down.
Use thinner bands as you get stronger. Heavier bands provide more assistance.