Safety Notes

• Inspect band for damage before use
• Secure band tightly to bar
• Avoid full elbow lockout
• Stop if shoulder or elbow pain occurs
• Use box for setup to prevent strain

Spotting

Spotting not typically required; use a spotter to assist descent if needed, or prefer machine alternative for beginners.

Common Mistakes

• Swinging body for momentum
• Shrugging shoulders up
• Incomplete range at bottom
• Kipping instead of strict pull
• Gripping too wide initially

• Acute shoulder impingement
• Recent elbow injury
• Wrist tendonitis

• Full shoulder flexion overhead
• Adequate wrist extension for grip

Build Up First

• Basic grip strength
• Familiarity with dead hangs
• Core bracing technique