Band-assisted pullup

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Technique

1. Secure a resistance band to a pull-up bar by looping it through itself.
2. Place one foot or knee inside the band while gripping the bar slightly wider than shoulder-width.
3. Start from a Straight-arm hang with your arms fully extended.
4. Pull yourself up by driving your elbows down and squeezing your shoulder blades together ( Shoulder retraction).
5. Continue pulling until your chin clears the bar.
6. Lower yourself back down in a controlled manner until your arms are fully extended.

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Form tips

• Avoid swinging or kipping.
• Gradually progress by using a lighter band as you build strength.

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Muscles

Strength

Primary

• Biceps
• Forearms
• Back
• Serratus anterior
• Chest

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Equipment

Rings

Pullup bar

Monkey bars

Hangboard

Doorway or unstable pullup bar

Long resistance band

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Appears in

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Progressions

Pullup

Intermediate

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Variations

Pullup

Intermediate

Band-assisted rings pullup

Novice

Wide pullup

Advanced

Neutral grip pullup

Intermediate

Chinup

Intermediate

Close grip pullup

Intermediate

Rings pullup

Intermediate

Pullup eccentric

Novice

Weighted pullup

Intermediate

Machine-assisted pullup

Beginner

Wide rings pullup

Advanced

Weighted chinup

Intermediate

Machine-assisted chinup

Beginner

View Similar Exercises

Band-assisted partial one-arm chinup

Advanced

Assisted one-arm-chinup

Elite

Half pullup

Intermediate

Pronated grip horizontal row

Novice

One-arm pullup

Herculean