Strength Training · Calisthenics
Band-Assisted Pull-Up
The band-assisted pull-up uses a resistance band to support part of your bodyweight as you pull toward a bar. It trains your back and arms while helping you build toward an unassisted pull-up.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Loop a long resistance band around the bar, passing one end through the other to secure it.
- Stand on a stable platform beneath the bar.
- Grasp the bar slightly wider than shoulder-width with your palms facing away from you.
- Place one bent knee into the hanging band loop while supported by the platform.
- Lift your other foot off the platform to hang with straight arms.
- Pull your body upward until your chin clears the bar.
- Lower yourself slowly back to straight arms.
Form cues
- Keep your band-supported knee bent.
- Drive your elbows toward your ribs.
- Keep your ribs over your hips.
Common mistakes
- Bouncing out of the bottomPause briefly at the bottom so the band's recoil does not launch your next repetition.
- Reaching with your chinKeep your neck neutral rather than craning it forward to clear the bar.
- Swinging your legsHold your legs still so each repetition comes from your upper body rather than momentum.
Safety
A worn or slipping band can snap back and strike you, and losing your grip can cause a fall. Dropping abruptly into the bottom position can strain your shoulders or elbows.
- Check the band for cracks or tears and confirm that the bar is securely mounted.
- Choose enough assistance to complete your repetitions without struggling or losing your grip.
- Return to the platform before removing your knee from the band, keeping your face away from its recoil path.
If hanging causes shoulder or elbow pain, use an assisted pull-up machine only if comfortable or get advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
- Resistance Band
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 1 min 30 sec
Record the band used so you can track progress as you move to less assistance.