Band Assisted Pull-Up

A beginner strength exercise for the back, abs and forearms, done with a pull-up bar.

Movement guide

Band Assisted Pull-Up

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions + Pull-up bar

Muscle focusBack · Abs · Forearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Band Assisted Pull-Up demonstrated on the 3D figure

3D demoBand Assisted Pull-UpBeginner · Other / check instructions + Pull-up bar

Beginner grade (source-assigned).

Harder option

Negative pull-up demonstrated on the 3D figure

3D demoNegative pull-upIntermediate · Pull-up bar + A step

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
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.
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.
After a brief pause, return to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Abs, Forearms.

Equipment

Other / check instructions + Pull-up bar

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

3D demoPull-upAdvanced · Pull-up bar

Weighted pull-up demonstrated on the 3D figure

3D demoWeighted pull-upAdvanced · Pull-up bar + Something with weight

Scapular pull-up demonstrated on the 3D figure

3D demoScapular pull-upIntermediate · Pull-up bar

Rocky Pull-Ups/Pulldowns demonstrated on the 3D figure

3D demoRocky Pull-Ups/PulldownsIntermediate · Other / check instructions + Pull-up bar

Wide-Grip Rear Pull-Up demonstrated on the 3D figure

3D demoWide-Grip Rear Pull-UpIntermediate · Pull-up bar

Assisted pull-up (machine) demonstrated on the 3D figure

3D demoAssisted pull-up (machine)Beginner · Strength machine

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Questions people ask

What muscles does the Band Assisted Pull-Up work?

Mainly the back, with help from the abs and forearms.

What equipment do I need for the Band Assisted Pull-Up?

Other / check instructions + Pull-up bar.

Is the Band Assisted Pull-Up good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Negative pull-up.

How do I make the Band Assisted Pull-Up harder?

Progress to the Negative pull-up, or add load, range or slower lowering once your form is solid.