LiftSetsLiftSets / Exercises / Band Assisted Pull-Up
Band Assisted Pull-Up
Works the lats. Helped by the abdominals, forearms, middle back.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
latsabdominalsforearmsmiddle back
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | other |
|---|---|
| Level | beginner |
What to think about
- Start from a dead hang.
- Drive the elbows down and back.
- Chest to the bar, control the lowering.
How to do it
- Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
- Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
- Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
- After a brief pause, return to the starting position.
Other exercises for the lats
- Bent-Arm Barbell Pullover
- Chin-Up
- Close-Grip Front Lat Pulldown
- Full Range-Of-Motion Lat Pulldown
- Leverage Iso Row
- Pullups
- Rope Straight-Arm Pulldown
- Straight-Arm Pulldown
Track it in LiftSets
Log band assisted pull-up with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store