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Lats · Band · Beginner

How to do Band Assisted Pull-up

The band assisted pull-up is a variation of the traditional pull-up that uses a resistance band to provide assistance, making it easier to perform the movement. This exercise targets the latissimus dorsi (lats) and also works the biceps and forearms. It is commonly used to build strength and improve pull-up technique, especially for those who are not yet able to perform unassisted pull-ups.

Band Assisted Pull-up demonstration
Primary muscle
Lats
Also works
Biceps and Forearms
Equipment
Band
Level
Beginner
Category
Back

How to do Band Assisted Pull-up, step by step

  1. Attach the band to a pull-up bar or sturdy anchor point.
  2. Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
  3. Hang with your arms fully extended, keeping your core engaged and your shoulders down and back.
  4. Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips.
  5. Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Band Assisted Pull-up →

Muscles worked

Band Assisted Pull-up works your lats as the main mover, with help from your biceps and forearms.

Track Band Assisted Pull-up in SPLYT

Band Assisted Pull-up is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More lat exercises

All 91 lat exercises →

More with a resistance band

Every resistance band exercise → · The full exercise library →