Band Assisted Pull Up: How-to, Tips & More
The Band Assisted Pull Up is a beginner compound exercise for your lats. You do it with pull up bar and resistance band. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your biceps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Biceps
Secondary
Upper back
Secondary
How to do the Band Assisted Pull Up
- Loop a band over the bar and put your feet or knees in it.
- Grip the bar palms forward, a little wider than shoulder width.
- Pull up until your chin is over the bar.
- Lower slowly until your arms are straight.
Band Assisted Pull Up tips
- Use a lighter band as you get stronger, until you need none.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Pull up bar, Resistance band
Type
Compound
Band Assisted Pull Up alternatives
More lats exercises
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Bent Over Row
Resistance band
Cable Pullover
Cable machine
Child Pose
Bodyweight
Frequently asked questions
What muscles does the Band Assisted Pull Up work?
The Band Assisted Pull Up mainly works your lats, with help from your biceps and upper back.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Assisted Pull Up good for beginners?
Yes. The Band Assisted Pull Up is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Assisted Pull Up?
You need pull up bar and resistance band.
Add Band Assisted Pull Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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