Band Assisted Pull-Up
A vertical pull where a looped resistance band offsets part of your bodyweight so you can train full-range pull-ups.
- Works
- Back
- Also works
- Biceps, Trapezius, Shoulders, Core
- Equipment
- Band
How to
- 1Loop a resistance band over the pull-up bar and let both ends hang.
- 2Step or kneel into the band so it supports one foot or one knee.
- 3Grip the bar with palms facing forward, hands slightly wider than your shoulders.
- 4Brace your core, squeeze your glutes and pull your shoulder blades down.
- 5Drive your elbows toward the floor until your chin passes the bar.
- 6Lower under control to a near-straight arm hang and repeat.
Common mistakes
- Choosing a band so thick that it lifts you through the whole range, which removes the training stimulus.
- Bouncing out of the bottom on band tension instead of pulling, so the lats never load.
- Letting the head jut forward at the top, which shifts effort into the neck and upper traps.
- Dropping fast on the descent, wasting the eccentric that builds pull-up strength.