Band-Assisted Pull-Up
A pull-up performed with a resistance band looped around the bar and under the knees or feet to reduce effective bodyweight. Allows full-range practice while building strength.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Rhomboids
- Biceps
- Brachialis
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Loop a band over the bar, place one knee or both feet in it, and hang with an overhand grip and straight arms.
Set the shoulders down and brace the core.
Pull the elbows toward the ribs until the chin clears the bar.
Lower under control to straight arms, letting the band stretch fully.
Carefully step out of the band when the set is finished.
Breathing: Exhale on the pull, inhale on the way down.
Coaching tips
Pull the band, do not bounce off it
Chest to the bar
Slow on the way down
Common mistakes
Relying on the band's rebound at the bottom
Using a band so heavy the lats barely work
Partial range
Safety notes
Check the band is secure and free of tears before use.
Exit the band carefully so it does not snap back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.