All training resources
Exercise guide
Band Assisted Pull Ups
A pull-up variation using a resistance band for assistance, reducing the load to build toward unassisted reps.
What this exercise works
- Muscles
- latissimus dorsi · biceps brachii · forearm flexors · posterior deltoid · rhomboids
- Goals
- hypertrophy · strength
- Equipment
- Resistance band
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Loop a resistance band over the pull-up bar and step one foot into it.
- Grip the bar with palms facing away, shoulder-width apart.
- Pull your chest toward the bar by driving your elbows down.
- Lower yourself under control to a full hang.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Avoid letting the band's recoil bounce you out of the bottom.
- Keep the banded foot steady so the band cannot slip off.
Make the movement easier or harder
- Progress to thinner bands as your pulling strength increases.