PlanWorkouts

Exercise 0970 · REF r1XNRYB

Band Assisted Pull-Up exercise animation

Band Assisted Pull-Up

Category
Back
Equipment
Band
Target
Lats

Band assisted pull-ups loop a band under the knee or foot to offset bodyweight, similar in purpose to a machine-assisted pull-up but more portable and cheaper. The catch is the band gives the most help at the bottom and the least at the top, the opposite of where a machine typically assists, which changes where the rep actually gets hard. It's a practical option for anyone training pull-ups at home.

How to Do the Band Assisted Pull-Up

  1. Attach the band to a pull-up bar or sturdy anchor point.
  2. Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
  3. Hang with your arms fully extended, keeping your core engaged and your shoulders down and back.
  4. Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips.
  5. Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Band Assisted Pull-Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats Band Underhand Pulldown Band Underhand Pulldown Band · Lats

Equipment Alternatives

Don't have band? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Band Assisted Pull-Up work?
The Band Assisted Pull-Up primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Band Assisted Pull-Up?
The Band Assisted Pull-Up is done with a band.
What's a good alternative to the Band Assisted Pull-Up?
If you don't have access to a band, the Archer Pull Up targets the same lats using body weight instead.