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Band Assisted Pull-Up

LatsBandsBeginnerCompound
Band Assisted Pull-Up — start position
Start
Band Assisted Pull-Up — finish position
Finish
Muscles worked
PrimaryLats
SecondaryAbs, Forearms, Mid back

How to do it

  1. 01

    Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.

  2. 02

    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.

  3. 03

    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.

  4. 04

    After a brief pause, return to the starting position.

In the app

Band Assisted Pull-Up appears when you own bands and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have bands

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With cable

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