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Lats · Beginner

Band-Assisted Pull-Up

Vertical pull-up using a securely looped resistance band to reduce bodyweight while preserving a full controlled repetition.

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Band-Assisted Pull-Up demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearms

Equipment

Resistance Band

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Loop a resistance band securely around the pull-up bar and place one foot or knee in the hanging loop.
  2. 02Grip the bar overhand and settle into a long active hang with the band centered beneath you.
  3. 03Draw the shoulder blades down and pull until the chin approaches the bar without kicking.
  4. 04Lower slowly to full arm extension while keeping the shoulders active and the band under control.
  5. 05Step out of the band carefully after the set without allowing it to snap upward.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKneeling Assisted Sliding Chin-upHarder progressionPull-UpsRelated variationElevator Pronated Pull UpRelated variationRocky Pull Up PulldownRelated variationScapular Pull-UpRelated variationSeated Pull up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Pull-Up MachineComparable substituteFoot-Assisted Chin-Up from SquatComparable substituteActive Bar HangComparable substituteStrict Ring Muscle-UpComparable substituteRope ClimbComparable substituteSkin The Cat

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