Resistance Band Chin-Up
Assisted vertical pull using a resistance band over a pull-up bar to reduce body weight load, targeting lats and biceps to build upper body pulling strength and progress toward unassisted chin-ups.
About Exercise
Equipment
Pull-up Bar, Loop Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Forearms, Shoulders, Abs
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
10/10Teres Major
Biceps
8/10Long Head, Short Head
Traps
6/10Upper Traps, Mid Traps
Forearms
5/10Flexors
Shoulders
4/10Rear Delts
Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Loop a resistance band securely around a pull-up bar to form a stirrup. Grip the bar with an underhand shoulder-width grip and place one foot or knee into the band while hanging with arms fully extended and core braced.
- Pull elbows down and back to lift your body.
- Continue until chin passes the bar.
- Squeeze shoulder blades at the top.
- Lower slowly with control to full arm extension.
- Repeat without swinging.
Coaching Tips
Form Cues
- Lead with elbows.
- Keep shoulders down.
- Chest up.
- Control the drop.
Breathing
Inhale during the descent and exhale as you pull up, bracing your core throughout.
Tempo
2-1-1
Range of Motion
From full arm extension hanging below the bar to chin clearing the bar with shoulders below elbows.
Safety
Safety Notes
- Inspect band for damage before use.
- Secure band to stable bar.
- Avoid overstretching band beyond 2.5 times length.
- Stop if shoulder or elbow pain occurs.
Spotting
Spotting not typically required; ensure pull-up bar is securely mounted and use lighter band for beginners.
Common Mistakes
- Swinging body for momentum.
- Shrugging shoulders up.
- Partial range of motion.
- Gripping too wide.
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Recent wrist injury
Flexibility Needed
- Shoulder flexion to 170 degrees
- Wrist extension to 60 degrees
Build Up First
- Basic grip strength
- Familiarity with hanging position
- Core bracing technique
Also known as
Banded Chin-Up, Assisted Chin-Up, Band-Assisted Pull-Up
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