Resistance Band Assisted Pull Up

The Resistance Band Assisted Pull Up works the Lats (Outer Back) with help from a band looped over a pull-up bar and clipped to straps above your knees. The band takes some of your body weight so you can do full Pull-Ups while you build strength for unassisted reps.

Muscles Worked: Lats (Latissimus Dorsi) · also Biceps, Rear Shoulders, Mid Back (Rhomboids, Trapezius)
Equipment: Pull-up bar, 2 ankle straps

Man hanging from a pull-up bar with a band looped over it and clipped to straps above his knees, then pulling up until his chin reaches the bar. — Start And Finish Positions

Set Up

Anchor:: No door anchor needed; hang the band over a secure pull-up bar with both ends hanging down evenly.
Bands:: Fasten an ankle strap around each thigh just above the knee with the metal O-ring on top. Hold the top of the band with one hand so it does not move, and clip each end of the band to an ankle strap.
Body Position:: Grip the bar with palms facing forward and hands wider than shoulder-width apart. Lower your body until your arms are straight and you are hanging from the bar.

Movement

Pull your body straight up until your chin reaches bar height. Lower back to the starting position under control and repeat.

Points To Remember

Grip the bar loosely, just tight enough to hold on.

Questions About The Assisted Pull Up

What muscles does the Resistance Band Assisted Pull Up work?

The Resistance Band Assisted Pull Up mainly works the Lats (Latissimus Dorsi). It also works the Biceps, Rear Shoulders and Mid Back (Rhomboids, Trapezius).

How do I progress from the Resistance Band Assisted Pull Up to regular Pull-Ups?

Progress the Resistance Band Assisted Pull Up by moving to lighter bands as you get stronger, so the band gives less help, until you can do full Pull-Ups without assistance.