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Band Assisted Forearm Pullup

Improves grip strength and lat engagement

BackBeginnerStrengthPull

At a glance

Muscles workedPrimary: latissimus dorsi, biceps. Secondary: forearms, upper back
Muscle groupBack
DifficultyBeginner
TypeStrength · Pull
Sets & reps4 sets × 20 reps
Estimated calories burned~4 kcal

How to do it

  1. Step 1: Setup — hang from a pullup bar with a resistance band attached to your feet and the bar.
  2. Step 2: Initiation — engage your lats and grip the bar with your hands shoulder-width apart.
  3. Step 3: Main movement — pull yourself up, focusing on squeezing your lats and keeping your core tight.
  4. Step 4: End position — hold the top position for a brief moment, then slowly lower yourself back down.
  5. Step 5: Return — control the descent, keeping your muscles engaged throughout the entire range of motion.
  6. Step 6: Breathing reminder — exhale as you pull up, inhale as you lower down.
  7. Step 7: Safety note — avoid swinging or using momentum to complete the movement.

Equipment

Coaching tips

Benefits

Improves grip strength and lat engagement

Common mistakes

Letting the band do too much work, instead of engaging the lats

Make it harder

Decrease band resistance or increase reps

Make it easier

Increase band resistance or decrease reps

Breathing

Exhale on pull, inhale on return

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.