Band Assisted Pull-Up

How to do band assisted pull-ups with proper form to build your first strict pull-up

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How to perform

Loop a resistance band around the pull-up bar and step one or both feet into the band so it sits under your arches. Grip the bar with palms facing away and your hands slightly wider than shoulder-width. Hang with your arms fully extended, shoulders pulled down and away from your ears, and core braced. Exhale as you pull by driving your elbows toward your hips and squeezing your shoulder blades together. Continue until your chin clears the bar, then inhale as you lower yourself slowly and under control back to a full hang. Keep the descent smooth and avoid swinging your legs for momentum.

Muscles worked

The band assisted pull-up is the best stepping stone to a strict pull-up, training the latissimus dorsi through a full vertical pulling range. The biceps and forearms drive the pull, while the band lightens the load exactly where you need it most — at the bottom of the movement.

• Lats
• Biceps
• Forearms

Make it easier

Use a thicker band that takes more of your body weight, or anchor the band under one knee instead of both feet. A neutral grip can also be swapped in if the shoulders feel tight.

Make it harder

Move to a thinner band, add a controlled three-second lowering phase, or pause for two seconds at the top of each rep. As you improve, you can also attach a light weight to the band to keep the assistance honest.

Common mistakes

Mistake: Kicking the legs and using momentum to swing up. Fix: Keep the core braced and the legs still, pulling with the back and arms only.

Mistake: Dropping down fast and relaxing at the bottom. Fix: Lower yourself over two to three seconds to a full hang while keeping the shoulders active.

Mistake: Shrugging the shoulders up to the ears at the start. Fix: Set the shoulder blades down and back before you begin the pull.