Band Assisted Pull-Up
How to do it
Starting position
- Secure the band firmly to the pull-up bar
- Place the sole of one foot in the center of the band
- Grip the bar wider than shoulder width with both hands
- Hang with your arms fully extended and align your body
Movement
- Pull as if driving your chest up toward the bar
- Drive your elbows down grazing past the sides of your torso
- Pause briefly once your chin reaches the height of the bar
- Slowly return to the starting position while feeling the resistance
Breathing
Exhale as you pull your body up, and inhale as you come down
Trainer tips
- Hook your knee or foot into the band
- Depress your shoulder blades, then pull
- Maintain the same path as a strict pull-up
Cautions
- It can strain your shoulder joints, so keep your arms slightly bent rather than fully straightening them
- Dropping abruptly on the way down
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Upper back · Biceps · Forearms |
| Equipment |  Pull-up bar Resistance band |
| Movement pattern | Vertical pull |
| Rep range | 6–12 reps |
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.