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Band-Assisted Pull-Ups

Band-Assisted Pull-Ups trains 5 of the 18 muscle groups Full Coverage tracks: Lats 90%, Biceps 50%, Forearms 35%, Rear delts 25%, Mid-back / traps 15%.

Backbone movement Level: Beginner Pull-up barResistance bands Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Band-Assisted Pull-Ups - Start position
Start position
Band-Assisted Pull-Ups - Finish position
Finish position

How to do it

  1. Loop a resistance band over the pull-up bar and step one foot into it.
  2. Grip the bar with palms facing away, shoulder-width apart.
  3. Pull your chest toward the bar by driving your elbows down.
  4. Lower yourself under control to a full hang.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Lat Pulldown, it loads Lats 10 points lower, Mid-back / traps 5 points lower, Rear delts 5 points lower. It needs Pull-up bar + Resistance bands where the other uses Cable machine. Compared with the Inverted Row, it loads Mid-back / traps 70 points lower, Lats 55 points higher, Rear delts 25 points lower. It needs Pull-up bar + Resistance bands where the other uses Pull-up bar.

Other ways to train this

Other exercises for the Lats

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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