Resistance Band Chin Up
A vertical pulling exercise assisted by a resistance band, primarily targeting the lats and biceps. This variation helps beginners build strength and mastery of the chin-up movement pattern.
About Exercise
Equipment
Bands, Pull-up Bar
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Shoulders, Abs, Traps, Forearms
Popularity Score
8
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
9/10Teres Major
Biceps
8/10Long Head, Short Head
Shoulders
4/10Rear Delts
Abs
4/10Rectus Abdominis
Traps
3/10Lower Traps
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest shorter for endurance sets, longer for strength progression.
How to Perform
Loop a resistance band around the pull-up bar and position the loop low enough to place one knee or both feet inside. Grip the bar with a supinated (underhand), shoulder-width grip.
- Hang fully extended from the bar, bracing your core and depressing your shoulder blades.
- Drive your elbows straight down toward the floor to initiate the pull.
- Continue pulling until your chin is above the bar or your biceps are fully contracted.
- Slowly and with control, lower your body back to the fully extended starting position.
Coaching Tips
Form Cues
- Shoulders down and back.
- Drive elbows down.
- Squeeze the lats.
- Maintain core brace.
Breathing
Inhale during the controlled descent; exhale powerfully as you pull yourself upward while maintaining a tight core brace.
Tempo
3-0-1
Range of Motion
Start from a dead hang with elbows nearly fully extended. Pull until your chest nears the bar and your chin clears the bar.
Safety
Safety Notes
- Ensure the band is securely attached to prevent snapping or slippage.
- Avoid using momentum; focus on slow, controlled movements.
- Stop if acute wrist, elbow, or shoulder pain occurs.
Spotting
Not recommended. The resistance band provides assistance; adjust the band thickness for the appropriate challenge.
Common Mistakes
- Swinging the body (kipping).
- Shrugging shoulders at the top.
- Hyperextending the neck.
- Failing to achieve full elbow extension.
When to Avoid
- Acute wrist or elbow pain.
- Severe shoulder impingement.
- Recent bicep tendon injury.
Flexibility Needed
- Full shoulder flexion.
Build Up First
- None, this is a key progression for bodyweight chin-ups.
Also known as
Band Assisted Chin Up, Assisted Supinated Pull Up
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