Band Assisted Pull Up

How to do it

1. Loop a resistance band around the pull-up bar and pull one end through to secure it.
2. Grip the bar with palms forward, a little wider than the shoulders.
3. Place one knee or foot in the bottom of the band and hang with straight arms.
4. Pull the chest toward the bar until the chin passes it.
5. Lower slowly until the arms are straight again.

Tips

• Use a thinner band as you get stronger.
• Control the bottom, the band helps least there.

Common mistakes

• Letting the band bounce you out of the bottom.
• Kicking the legs to get over the bar.

Muscles worked by the Band Assisted Pull Up

• Lats (upper) Primary26%
• Lats (lower) Primary18%
• Biceps (long head) Secondary8%
• Lower traps Secondary8%
• Biceps (short head) Secondary7%
• Rhomboids Secondary7%
• Brachialis Secondary6%
• Rear delts Minor5%
• Forearm flexors Minor5%
• Mid traps Minor4%
• Upper abs Stabilizer3%
• Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Band Assisted Pull Up alternatives

Same equipment

• Band Lat PulldownResistance band

Different equipment

• Assisted Pull UpMachine
• Close Grip Pull UpPull-up bar
• Negative Pull UpPull-up bar
• Smith Machine Pull UpSmith machine

No equipment

• Pull UpBodyweight

Make it harder

• Close Grip Pull UpPull-up bar
• Pull UpBodyweight
• Weighted Pull UpPull-up bar
• Ring Pull UpRings

Similar exercises

• Explosive Pull UpPull-up bar

Frequently asked questions

What muscles does the Band Assisted Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), rhomboids and brachialis assist.

Is the Band Assisted Pull Up good for beginners?

Yes. The Band Assisted Pull Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Band Assisted Pull Up?

For example the Assisted Pull Up, Close Grip Pull Up and Negative Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Band Assisted Pull Up harder?

Add weight or reps, or move on to the Close Grip Pull Up and Pull Up.

Sources

• Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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