Bands
Band-assisted pull-up
Band-assisted pull-up mainly works your lats. It also helps your biceps, upper back, rear shoulders, and forearms.
Step by step
- Grip the bar a bit wider than your shoulders, knee in the band.
- Pull your elbows down toward your sides, chin over the bar.
- Lower slowly until your arms are fully straight.
What you should feel
A strong pull in your lats and upper back; your shoulders and elbows should not pinch or ache.
Common mistake
Swinging and kipping to get up; squeeze your glutes, stay still and use a thicker band if needed.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Towel row on a doorLats, Upper back
Pull-upLats, Upper back
Lat pulldownLats
Chin-upLats, Biceps
Dumbbell pulloverLats, Chest
Close-grip lat pulldownLatsQuestions
What muscles does the band-assisted pull-up work?
Band-assisted pull-up mainly works your lats. It also helps your biceps, upper back, rear shoulders, and forearms.
Can I do the band-assisted pull-up at home?
Yes, if you have this at home: bands.
How many sets and reps of the band-assisted pull-up?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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