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Resistance Band Assisted Wide-Grip Pull-Up
Assisted vertical pull using a resistance band looped over a pull-up bar that targets the lats and upper back to build pulling strength and back width; scaled by band resistance for progressive overload.
About Exercise
Equipment
Pull-up Bar, Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Shoulders, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
8/10Long Head, Short Head
Traps
7/10Upper Traps, Mid Traps, Lower Traps
Forearms
6/10Flexors
Shoulders
5/10Rear Delts
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Loop a resistance band over a pull-up bar and step one foot or knee into it. Grip the bar overhand, wider than shoulders, and hang with arms extended and core engaged.
- Retract shoulder blades and engage lats.
- Pull elbows down and back to lift body.
- Drive chin above bar while keeping body straight.
- Pause briefly at top and squeeze back.
- Lower slowly with control to full extension.
- Repeat for reps, maintaining form.
Coaching Tips
Form Cues
- Pull with back, not arms.
- Keep body rigid, no swinging.
- Elbows to sides.
- Shoulders down and back.
Breathing
Inhale during descent, exhale forcefully as you pull up; brace core throughout.
Tempo
3-1-2
Range of Motion
From full arm extension with shoulders depressed to chin clearing the bar.
Safety
Safety Notes
- Secure band firmly to avoid slippage.
- Choose band tension for 5-8 controlled reps.
- Avoid jerking motions to protect shoulders.
- Engage core to prevent back strain.
- Consult doctor for shoulder or elbow issues.
Spotting
No spotter needed; band provides assistance. Use pin safeties if adding weight later.
Common Mistakes
- Using momentum or kipping.
- Incomplete range at top or bottom.
- Shrugging shoulders up.
- Arching lower back.
When to Avoid
- Shoulder impingement
- Elbow tendonitis
- Acute back pain
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Wrist extension for grip
Build Up First
- Mastery of inverted rows
- Basic scapular retraction control
Also known as
Banded Wide Pull-Up, Assisted Wide-Grip Pull-Up, Band-Assisted Wide Pullup
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