Band Assisted Pull-Up
Also known as: banded pull-up, banded pull ups, banded pull up, band assisted pull ups, assisted pull up with band, resistance band pull up, pull up with band, Banded Assisted Pull-Up
In SetGrip: Banded Assisted Pull-Up
- Primary muscleLats
- EquipmentResistance Band
- DifficultyBeginner
- TypeCompound · Pull
A band looped under your feet helps most at the dead hang, where you are weakest, and fades near the top, so the finish over the bar stays honest work. Progress by switching to thinner bands rather than piling on reps; that gradual unloading is what leads to an unassisted Pull-Up.
How to do the Band Assisted Pull-Up
- Attach the band to a pull-up bar or sturdy anchor point.
- Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
- Hang with your arms fully extended, keeping your core engaged and your shoulders down and back.
- Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips.
- Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Think of pulling your elbows toward your back pockets rather than pulling your chin over the bar.
Muscles worked
Primary
Lats · Back
The lats are the main engine, pulling the upper arm down and into the body; you should feel them at the bottom of each rep when you pull the shoulders down before the elbows bend.
Common mistakes
- Skipping the dead hang — half reps from bent arms skip the hardest part; let the arms straighten fully at the bottom and initiate by pulling the shoulders down first.
- Kipping without meaning to — a swing from the hips makes the rep easier but tells you nothing about your strength; keep the legs still, or cross the ankles and squeeze the glutes.
- Chin poking forward — reaching with the neck is a way to fake the last inch; drive the elbows down and get the chest to the bar instead.
- Adding weight too early — get to eight or ten strict reps before you hang a plate off your belt.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pull-ups and chin-ups go first or second in a pull session, before rows and pulldowns, while your grip is fresh. They superset well with dips on the same station for a push and pull block.
Variations and alternatives
Similar exercises
Without resistance band
Frequently asked questions
What muscles does the Band Assisted Pull-Up work?
The Band Assisted Pull-Up primarily works the lats. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Band Assisted Pull-Up good for beginners?
Yes. The Band Assisted Pull-Up is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Band Assisted Pull-Up?
If you cannot do the Band Assisted Pull-Up, try the Bench Assisted Pull-Up, the Neutral Grip Pull-Up or the Reverse Grip Pull-Up. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Band Assisted Pull-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Band Assisted Pull-Up in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.