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Lats · Beginner

Band Assisted Chin-Up (From Knee)

Vertical pulling drill that develops back and arm strength using a resistance band, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Resistance Band

Sets × reps

3 × 8

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Loop a resistance band securely over a pull-up bar and pull the hanging loop down.
  2. 02Take a shoulder-width underhand grip, place one knee in the center of the loop, and let the other lower leg hang quietly.
  3. 03Start from a controlled hang with the ribs down, glutes lightly engaged, and shoulders set away from the ears.
  4. 04Drive the elbows toward the ribs and pull until the chin clears the bar without kicking, swinging, or reaching the neck forward.
  5. 05Lower under control to straight arms, keep the band centered under the knee, and step out carefully after the final repetition.

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Variations

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

Harder progressionChin-UpRelated variationSide To Side ChinsRelated variationClose-Grip Chin-UpRelated variationGironda Sternum Chin UpRelated variationL Sit Chin UpRelated variationBand Resisted Chin-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 substituteMachine Assisted Chin UpComparable substituteBarbell Biceps CurlComparable substitute90 Degree Iso Chin UpComparable substituteKneeling Assisted Sliding Chin-upComparable substituteActive Bar HangComparable substituteStrict Ring Muscle-Up

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