An assisted vertical pulling exercise using a resistance band to reduce load while you pull your body upward, primarily working the latissimus dorsi and upper back. It helps build pulling strength by guiding the torso through a controlled chin-over-bar motion.
How to do the Band Assisted Pull Up#
- Loop the band securely around the middle of the bar and thread one foot or the bent knee into the band for assistance.
- Grasp the bar with a shoulder-width overhand (or chosen) grip and hang with your arms fully extended while engaging your shoulder blades.
- Initiate the rep by pulling your elbows down and back, driving your chest toward the bar while keeping the body aligned.
- Pause briefly with your chin/upper chest near the bar while squeezing the upper back.
- Lower yourself slowly to full arm extension under control before starting the next repetition.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Abs (Rectus Abdominis)
Common mistakes#
- Swinging the hips or using momentum to reach the bar.
- Relying on the leg in the band to push you up instead of pulling with the lats.
- Shrugging the shoulders instead of initiating from the scapulae.
- Dropping quickly on the descent rather than controlling the lowering phase.
