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All exercises

Band assisted pull-up

Beginner

Band assisted pull-up is a compound resistance band exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Resistance band
Type
Compound · Pull
Logged as
Assisted
Suggested rest
2 min

How to do it

  1. 1Attach the band to a pull-up bar or sturdy anchor point.
  2. 2Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
  3. 3Hang with your arms fully extended, keeping your core engaged and your shoulders down and back.
  4. 4Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips.
  5. 5Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Bench pull-upsBodyweight
  • Pull up (neutral grip)Bodyweight
  • Reverse grip pull-upBodyweight
  • Rocky pull-up pulldownBodyweight
  • Assisted pull-upMachine
  • Band underhand pulldownResistance band

Harder variations

  • Chin-upBodyweight
  • Close grip chin-upBodyweight
  • Mixed grip chin-upBodyweight
  • Pull up (neutral grip)Bodyweight
Logged today · 2 min restBand assisted pull-up

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