What is Band Assisted Pull Up?

What is a Band Assisted Pull Up? A Band Assisted Pull Up is an easy-level pull-up variation that uses a resistance band to reduce load while pulling to the bar. It primarily targets the latissimus, biceps, forearms, and upper back, ideal for beginners building pulling strength and technique.

How to Do Band Assisted Pull Up

  1. Attach band securely: Loop a resistance band over a sturdy pull-up bar and pull it through itself until it sits tight; test with bodyweight before starting.
  2. Position feet in band: Place both feet or one knee into the band, adjusting height so you feel moderate assistance without losing core control.
  3. Grip the bar: Grab the bar just over shoulder width with thumbs wrapped under; depress shoulders before initiating the pull to protect the shoulder joint.
  4. Engage lats and brace: Drive elbows forward, pull shoulder blades down and back, brace your core and push your chest toward the bar before upward movement.
  5. Pull to chin: Pull with your lats and arms until your chin passes the bar, squeeze shoulder blades and rotate elbows back at the top.
  6. Lower with control: Descend slowly keeping shoulders depressed and core tight; fully extend arms only when shoulders are stable to prevent strain.

Muscle Groups

Biceps, Forearm, Latissimus, Back

Description

Pull the band down to put both feet inside of it. Grip the bar just over shoulder width with thumbs under the bar, begin the movement by depressing your shoulders and driving your elbows forward, pull with your lats and arms until your chin reaches beyond the bar, proceed to squeeze your shoulder blades together and twist your elbows as far behind your back as possible. Push your chest towards the bar. Upon descent make sure to perform the movement slowly and keep your shoulders depressed until the very end of the repetition.

Movement Group

Pull

Required Equipment

Pull-Up Bar, Resistance Band

Progressions and Regressions

Frequently Asked Questions

What are the benefits of band assisted pull ups?

Band assisted pull ups let beginners build vertical pulling strength while practicing full range of motion. They improve lat and biceps strength, scapular control, and technique with reduced joint stress and safer progression to unassisted pull-ups.

What common mistakes should I avoid with this exercise?

Avoid relying on excessive band tension, allowing shoulders to shrug, swinging or kipping, and using a loose grip. Maintain depressed shoulders, controlled tempo, and a stable core to reduce injury risk and reinforce correct movement patterns.

How can I progress from band assisted pull ups?

Progress by switching to lighter bands, increasing reps, adding slow eccentric negatives, or performing fewer assisted reps per set. Eventually transition to unassisted pull-ups or weighted pull-ups once form and strength are consistent.