Band Assitsted Pullup
Improves overall back strength and development
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: latissimus dorsi, biceps. Secondary: teres major, rhomboids |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 6 sets × 5 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Step 1: Setup — hang from the bar with an alternating grip, one hand facing towards you and one hand facing away.
- Step 2: Initiation — engage your lats and pull yourself up, squeezing your shoulder blades together.
- Step 3: Main movement — pull yourself up until your chin clears the bar, focusing on the contraction in your lats.
- Step 4: End position — hold for a brief moment, then begin to lower yourself back down.
- Step 5: Return — control the descent, taking 2-3 seconds to return to the starting position.
- Step 6: Breathing reminder — exhale on the pull, inhale on the return.
- Step 7: Safety note — be mindful of your form and avoid swinging or jerking movements.
Equipment
- Resistance Band
Coaching tips
Benefits
Improves overall back strength and development
Common mistakes
Letting the band do too much of the work, rather than engaging the lats
Make it harder
Gradually decrease the resistance of the band
Make it easier
Increase the resistance of the band or use a thicker band
Breathing
Exhale on pull, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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