Band-assisted pull-up

The band-assisted pull-up is a variation of the pull-up exercise in which the reps are performed with an elastic band looped around the feet or knees. This reduces weight and resistance at the bottom of the rep, while increasing it toward the top. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core, and is often used as a way to help people boost their pull-up numbers or perform their first rep.


  1. Strengthens the muscles of the lats (latissimus dorsi), biceps, upper back, core, and grip
  2. Requires no equipment other than a bar and a band
  3. Can help you perform pull-ups in higher rep ranges, such as 8-15 reps per set or more
  4. Can help someone build up to their first pull-up, particularly if programmed alongside negative pull-up
  5. Simple alternative to lat pull-downs if a machine isn't available

Band-assisted pull-up Images


Band-assisted pull-up Instructions

Band-assisted pull-up muscle diagram
  1. Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
  2. Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
  3. Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
  4. After a brief pause, return to the starting position.