Band-assisted chin-up

The band-assisted chin-up is a variation of the pull-up exercise in which the reps are performed with the palms facing toward the body in an underhand position, with a 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, but it utilizes the biceps slightly more than overhand band-assisted pull-ups.


  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. Simple alternative to reverse-grip lat pull-downs if a machine isn't available
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Band-assisted chin-up Images


Band-assisted chin-up Instructions

Band-assisted chin-up muscle diagram

Attaching resistance bands to your feet from a low anchor for added intensity. Perform 10 reps, then remove the band and complete another 10 reps. If you do not have bands, do 20 reps total using bodyweight only.