Band Assisted Pull Up Exercise

Band Assisted Pull Up is a great exercise for building the lat muscles, upper back, rear shoulders, traps and arms.

If you cannot do a pull up, Band Assisted Pull Up is a great way to build strength and learn the correct form and technique for the exercise.

The use of a band gives you a safe way to work through your weak points in the conventional pull up exercise.

The band gives enough resistance at the bottom to give you a boost past your sticking point.

Band Assisted Pull Up Progression & Mobility

  • Secure a band on a pull up bar.
  • Put one foot inside the loop of the band. Push off with the other leg and grab the pull up bar with a shoulder width, overhand grip.
  • Straighten out your legs; keep the ears away from the shoulders.
  • Contract your lat muscles and pull your body straight up toward the bar.
  • As you approach the bar with your elbows at a 90 degree angle, contract your upper back to pull your chin over the bar.
  • You can also do assisted pull ups without the band by having someone place one hand under your knee and the other on your hip. As you contract your lat muscles to start the pull up, the assistant will gently add upward pressure on your knee to get you past your sticking point.
  • Return to starting position by lowering your body under control.
  • Repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

A common fault in Band Assisted Pull Up is to trying to bounce on the band to start the exercise.

Bouncing on the band will not work and may even throw you off balance.

Variations: Assisted Pull Ups


How To Do Band Assisted Pull Up