Band-assisted pull-up

The band helps a lot at the bottom, where the pull-up is hardest, and almost nothing at the top. That curve is both its advantage and its limit: the final part is still on you.

• Compound
• banda
• Beginner

How to do it

• Band well anchored to the bar with a foot or knee inside it
• Get in and out of the band with the bar within reach
• Pull to the chin; do not let the band launch you
• Lower under control, resisting the help

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• A band so thick it does the whole job
• Rigging the band without a safe anchor
• Using the bounce at the bottom to chain reps

Muscles worked

Primary

• Lats

Secondary

• Back
• Biceps

Alternatives

• Machine-assisted pull-up
• Pull-ups
• Seated Banded Pulldown