Resistance Band Pull-Up
Assisted vertical pull using a resistance band over a pull-up bar that targets lats and biceps to build upper body pulling strength; scalable by band thickness for progressive overload.
About Exercise
Equipment
Pull-up Bar, Loop Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Forearms, Abs, Obliques
Accessory Muscles
Shoulders
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
10/10Biceps
8/10Long Head, Short Head
Traps
6/10Upper Traps, Mid Traps
Forearms
4/10Flexors
Abs
3/10Transverse Abdominis
Obliques
3/10Shoulders
2/10Rear Delts
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Loop a resistance band over the pull-up bar and secure it. Step one foot or knee into the band, grip the bar with overhand hands slightly wider than shoulders, and hang with arms extended.
- Engage core and retract shoulders.
- Pull elbows down and back to lift body until chin passes bar.
- Squeeze lats at top.
- Lower body slowly with control.
- Fully extend arms at bottom before next rep.
Coaching Tips
Form Cues
- Drive elbows down
- Squeeze shoulder blades
- Keep body straight
- Control the lower
Breathing
Inhale during descent; exhale as you pull up and brace core throughout.
Tempo
3-1-1
Range of Motion
From full arm extension hanging to chin above bar with shoulders below elbows.
Safety
Safety Notes
- Inspect band for tears
- Secure band firmly
- Avoid kipping
- Use knee placement to reduce snap risk
Spotting
Spotter can assist by supporting legs if form fails; prefer band assistance over manual.
Common Mistakes
- Swinging body
- Partial range of motion
- Shrugging shoulders
- Gripping too wide
When to Avoid
- Shoulder impingement
- Acute back pain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Wrist extension
Build Up First
- Basic grip strength
- Hip hinge competency
Also known as
Banded Pull-Up, Assisted Pull-Up, Band-Assisted Pull-Up
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