How to do the Band Assisted Pull-up
Band Assisted Pull-up is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using band, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Band Assisted Pull-up demonstration · © GymiaFit
Band Assisted Pull-up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Band Assisted Pull-up step by step
- 1Attach the band to a pull-up bar or sturdy anchor point.
- 2Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
- 3Hang with your arms fully extended, keeping your core engaged and your shoulders down and back.
- 4Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips.
- 5Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
- 6Repeat for the desired number of repetitions.
Band Assisted Pull-up — questions
What muscles does the Band Assisted Pull-up work?
The Band Assisted Pull-up primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Band Assisted Pull-up?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Assisted Pull-up suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Assisted Pull-up?
Band Close-grip Pulldown, Band Fixed Back Close Grip Pulldown, Band Fixed Back Underhand Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Assisted Pull-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.