Resistance Band Hammer-Grip Pull-Up
Assisted vertical pull using a resistance band and neutral grip that targets lats and biceps to build back and arm strength; progresses beginners toward unassisted pull-ups with joint-friendly activation.
About Exercise
Equipment
Pull-up Bar, Loop Bands
Difficulty
3/5 • Beginner
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Shoulders, Forearms, Abs
Accessory Muscles
Obliques
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
9/10Teres Major
Biceps
8/10Long Head, Short Head, Brachialis
Traps
6/10Upper Traps, Mid Traps
Shoulders
4/10Rear Delts
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis, Transverse Abdominis
Obliques
2/10External Obliques
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Loop a resistance band over a pull-up bar to form a secure hanging loop. Step one foot or both knees into the band for assistance, then grip the bar with palms facing each other at shoulder width.
- Hang with arms fully extended and core braced, body straight.
- Pull shoulder blades down and back to initiate the pull.
- Drive elbows toward hips to lift body until chin clears bar.
- Squeeze back at the top for a brief pause.
- Lower slowly to full arm extension, resisting the band's pull.
- Maintain control without swinging throughout.
Coaching Tips
Form Cues
- Pack shoulders down
- Elbows to hips
- Core tight, no swing
- Full extension bottom
- Squeeze at top
- Neutral wrists
Breathing
Inhale as you lower, exhale forcefully as you pull up while bracing your core.
Tempo
4-0-1
Range of Motion
From dead hang with arms straight to chin above bar or chest near bar, keeping body aligned.
Safety
Safety Notes
- Select band strength to allow 8-12 controlled reps
- Inspect band for wear before use
- Avoid if acute shoulder or elbow pain present
- Use box for safe entry/exit
- Keep feet non-contacting bar
- Stop if grip fails mid-set
Spotting
No spotter needed; band provides self-assist. Use a box for mounting if bar is high.
Common Mistakes
- Kipping or swinging for momentum
- Shrugging shoulders up
- Incomplete range of motion
- Flaring elbows out
- Gripping too narrow or wide
- Releasing core tension
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Wrist instability
- Recent back injury
Flexibility Needed
- Shoulder flexion to 160 degrees
- Full elbow extension
- Adequate grip endurance
Build Up First
- Basic hanging ability
- Core bracing competency
- Familiarity with assisted pulling motions
Also known as
Banded Neutral Grip Pull-Up, Assisted Hammer Pull-Up, Band-Assisted Neutral Pull-Up, Resistance Band Neutral Pull-Up
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