Band-Assisted Pull Up
EquipmentPull-Up Bar, Resistance Band
TypeCompound
DifficultyBeginner
Primary:Upper Back, Traps
Secondary:Biceps
Tertiary:Rear Delts, Side Delts
Stabilizer:Core, Glutes
📋 How to Perform
- Attach a resistance band securely to a pull-up bar.
- Place your knees or feet in the band for assistance.
- Grip the bar firmly with your palms facing away.
- Pull yourself upward until your chin clears the bar.
- Lower yourself back down with control.
- Keep your core engaged and avoid swinging.
⚠️ Common Mistakes to Avoid
- Dropping fast out of the top, which lets the band rebound you instead of the back controlling the descent.
- Reaching the chin up instead of pulling the chest toward the bar, which strains the neck.
- Stepping into the band without a firm grip on the bar, which can let it slip off and snap back.
