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Exercises › Back › Band Assisted Pull-Up

Band Assisted Pull-Up

Band Assisted Pull-Up is a beginner compound exercise that mainly works your lats, with help from your abs, forearms and upper back.

💪 Lats🏋️ Other📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Band Assisted Pull-Up: starting position
Starting position
Band Assisted Pull-Up: end position
End position

How to do the band assisted pull-up

  1. Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
  2. 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. 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. After a brief pause, return to the starting position.

Muscles worked

Primary: LatsSecondary: AbsSecondary: ForearmsSecondary: Upper back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Band Assisted Pull-Up alternatives

Exercises that train the same main muscle, including options with other equipment.

Pull UpBodyweight · BeginnerLat PulldownCable · BeginnerLeverage Iso RowMachine · BeginnerBent-Arm Barbell PulloverBarbell · IntermediateLondon BridgesOther · IntermediateChin UpBodyweight · Beginner

FAQ

What muscles does the band assisted pull-up work?

It mainly works your lats; your abs, forearms and upper back assist.

How many sets and reps of band assisted pull-up should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the band assisted pull-up good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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