Strength

Band-Assisted Pull-Up

by Jace

The same pulling pattern as a pull-up with part of the bodyweight taken off, so the reps stay clean while strength builds.

How to do it

  1. Loop a band over the bar and step or kneel into it with a hand on the bar for balance — thicker band, more help.
  2. Hang with straight arms, then pull until the chin clears the bar.
  3. Lower slowly to a full hang, and step out of the band rather than letting it snap free.
  4. Pick a band that lets you finish 6–8 controlled reps, not 20 fast ones.
Chin-UpLats · Advanced · 3 × 5Lat PulldownLats · Beginner · 3 × 10Pull-UpLats · Advanced · 3 × 5Scapular Pull-UpLats · Intermediate · 3 × 8Seated Side BendLats · Beginner · 2 × 20 s

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Band-Assisted Pull-Up — how to do it, muscles worked · Sport AI