Back to library
Exercise Library
Band Assisted Pull-Up
A pull-up with a resistance band looped under the feet or knees to offload bodyweight, giving the most help at the bottom where most lifters are weakest.
BackBandVertical pull
GoLightWeight mediaband-assisted-pull-up
Demonstration coming soon
Primary
Latissimus dorsi
Secondary
BicepsRear deltoidsRhomboidsCore
Equipment
Band
Pattern
Vertical pull
Setup
- 01Loop a band over the bar and pull one end through the other to secure it.
- 02Take an overhand grip slightly wider than shoulder width.
- 03Place one or both feet, or a knee, into the band.
- 04Settle into a full hang with the band stretched and shoulders set.
Execution
- 01Pull the chest toward the bar by driving the elbows down.
- 02Clear the chin over the bar without kicking.
- 03Lower under control, letting the band re-stretch fully.
- 04Reach straight arms before the next rep.
Checkpoints
- -Body stays vertical without swinging on the band.
- -Full range on both ends of every rep.
- -Band tension is chosen so the last reps are hard but clean.
- -Shoulder blades initiate the pull before the elbows bend.
Common mistakes
- -Using a band so thick the top of the rep gets almost no work.
- -Bouncing out of the bottom on band recoil.
- -Letting the band foot swing and create momentum.
- -Staying on the same band for months instead of progressing thinner.
Programming notes
- -Use 3 to 4 sets of 5 to 10 reps, moving to thinner bands over time.
- -Note that band help fades near the top, so it fixes bottom-range weakness best.
- -Combine with slow negatives to bridge the gap to strict pull-ups.
Related exercises
Almost there
Coming soon to iOS & Android
GoLightWeight is in the final stretch. Free to download, no account required to start.
Coming soonApp Store
Coming soonGoogle Play