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Lats · Advanced

Band Resisted Chin-up

Advanced chin-up with a band anchored below and attached at the waist to add increasing resistance toward the top.

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Exercise overview

Training details

LatsUpper BackBicepsShouldersCore

Equipment

Resistance Band

Sets × reps

3 × 8

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Secure a resistance band to a stable floor-level anchor beneath the pull-up bar and fasten its free end safely around your waist.
  2. 02Step or climb to the bar without stretching the band sideways and take a shoulder-width underhand grip.
  3. 03Brace the abdomen and glutes, depress the shoulder blades, and pull the elbows down as the band tension increases.
  4. 04Pull until the chin approaches or clears the bar without kipping, overextending the neck, or arching the lower back.
  5. 05Lower under control to an active near-full hang, finish the set, and release the band only after returning to stable support.

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Variations

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

Easier regressionChin-UpRelated variationMachine Assisted Chin UpRelated variationSide To Side ChinsRelated variationClose-Grip Chin-UpRelated variationGironda Sternum Chin UpRelated variationL Sit 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 substituteBarbell Biceps CurlComparable substitute90 Degree Iso Chin UpComparable substituteKneeling Assisted Sliding Chin-upComparable substituteActive Bar HangComparable substituteStrict Ring Muscle-UpComparable substituteRope Climb

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