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Resistance Band Assisted Hammer-Grip Pull-Up
Assisted vertical pull using a resistance band and neutral hammer grip that targets lats, biceps, and upper back to build upper body strength and progress toward unassisted pull-ups.
About Exercise
Equipment
Pull-up Bar, Bands
Difficulty
3/5 • Beginner
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Shoulders, Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
9/10Long Head, Short Head, Brachialis
Traps
7/10Upper Traps, Mid Traps
Shoulders
5/10Rear Delts
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Loop a resistance band over a secure pull-up bar and step one foot or knee into it. Grip the neutral handles shoulder-width with palms facing each other and hang with arms extended.
- Engage core and depress shoulders.
- Pull elbows down and back to lift body.
- Drive chin above bar while squeezing back.
- Hold briefly at top.
- Lower slowly to full arm extension.
- Repeat without swinging.
Coaching Tips
Form Cues
- Lead with elbows.
- Keep body rigid.
- Squeeze shoulder blades.
Breathing
Inhale during descent and exhale forcefully while pulling up, maintaining core brace.
Tempo
3-1-1
Range of Motion
Lower until arms are nearly straight without elbow lockout; pull until chin passes bar level.
Safety
Safety Notes
- Secure band to prevent slippage.
- Avoid if acute shoulder pain exists.
- Warm up shoulders and grip first.
- Do not lock elbows at bottom.
Spotting
Self-assisted via band; no spotter needed, but use safeties if transitioning to unassisted.
Common Mistakes
- Using momentum or kipping.
- Incomplete range of motion.
- Flaring elbows outward.
When to Avoid
- Shoulder impingement
- Wrist or elbow injuries
- Recent back strain
Flexibility Needed
- Shoulder flexion to 160 degrees
- Adequate wrist extension
Build Up First
- Basic grip strength
- Familiarity with hanging position
Also known as
Banded Hammer Pull-Up, Assisted Neutral Grip Pull-Up, Band-Assisted Hammer Pullup, Resistance Band Neutral Pull-Up
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