Band Assisted Pull Up

Band Assisted Pull Up


This exercise involves using a resistance band to assist in performing a pull up. The band is looped around the pull up bar and then around the feet or knees to provide support and make the exercise easier to perform. The goal is to gradually decrease the assistance provided by the band until the individual can perform a full pull up without assistance.

Muscle Group

Equipment Required

Band Assisted Pull Up Instructions

  1. Attach a resistance band to a pull-up bar or sturdy anchor point.
  2. Step onto the band and grip the bar with an overhand grip, hands shoulder-width apart.
  3. Hang from the bar with your arms fully extended and your feet off the ground.
  4. Engage your back muscles and pull your chest towards the bar, keeping your elbows close to your body.
  5. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
  6. Repeat for the desired number of reps.

Band Assisted Pull Up Form & Visual

Band Assisted Pull Up

Band Assisted Pull Up Benefits

  • Helps build upper body strength, particularly in the back, shoulders, and arms
  • Assists in developing proper form and technique for pull ups
  • Allows individuals who may not yet have the strength to do a full pull up to still work on the movement and build strength over time
  • Can be adjusted to provide varying levels of assistance, making it a versatile exercise for individuals of different fitness levels
  • Engages multiple muscle groups, leading to a more efficient and effective workout

Band Assisted Pull Up Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps
  • Forearms

Band Assisted Pull Up Variations & Alternatives