Band Assisted Pull-Up
How to do the Band Assisted Pull-Up
- 1
Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
- 2
Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
- 3
Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
- 4
After a brief pause, return to the starting position.
How to program the Band Assisted Pull-Up
Sets and reps
As a compound movement, the Band Assisted Pull-Up responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Band Assisted Pull-Up is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Band Assisted Pull-Up work?
The Band Assisted Pull-Up primarily targets the Lats. It also recruits the Abdominals, Forearms, Middle Back as supporting muscles.
What equipment do I need for the Band Assisted Pull-Up?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Band Assisted Pull-Up should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
