Resistance Band Pull Up

Intermediate

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A vertical pulling exercise using a resistance band for assistance, primarily targeting the lats and biceps. This movement builds vertical pulling strength and is a key progression toward unassisted pull-ups.

About Exercise

Equipment

Bands, Pull-up Bar

Difficulty

2/5 • Intermediate

Primary Muscle Groups

Lats

Secondary Muscles

Traps, Shoulders, Abs, Forearms

Popularity Score

Goals

Strength

Hypertrophy

Rehab

Stability

Training Style

Calisthenics

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Lats

10/10

Teres Major

Biceps

7/10

Long Head, Brachialis

Traps

5/10

Mid Traps, Lower Traps

Shoulders

3/10

Rear Delts

Abs

3/10

Rectus Abdominis

Forearms

3/10

Flexors

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Use longer rest for strength focus, shorter for endurance.

How to Perform

Secure a resistance band over a pull-up bar. Place one foot or knee inside the loop for assistance. Grip the bar with an overhand grip, slightly wider than shoulder-width, starting from a full dead hang.

From a dead hang, engage your core and initiate the movement by retracting your shoulder blades.
Pull your body upward by driving your elbows down towards your hips, keeping your chest proud.
Continue pulling until your chin clears the bar or your chest reaches the bar level.
Slowly control the descent, resisting the upward pull of the band, back to a full dead hang.

Coaching Tips

Form Cues

Squeeze shoulder blades down.
Pull chest to bar.
Keep core tight.
Control the downward movement.

Breathing

Inhale deeply at the bottom while hanging; exhale forcefully as you pull your body up to the bar. Maintain core bracing throughout.

Tempo

3-0-1

Range of Motion

Start from a full dead hang with arms extended; complete the rep when the chin is clearly above the level of the bar.

Safety

Safety Notes

Ensure the band is secured tightly to prevent slipping.
Do not use a band that provides so much assistance that you cannot feel your muscles working.
Stop immediately if sharp shoulder pain occurs.