Assisted Pull-Up (Band)

A pull-up variation using a resistance band to reduce the difficulty, allowing trainees to perform pull-ups and build toward unassisted versions.

Instructions

1. Choke a resistance band around the center of a pull-up bar.
2. Pull the end of the band down and place one bent knee into the loop.
3. Ensure the band is positioned securely beneath your knee without slipping.
4. Take a medium to wide grip on the bar with palms facing away.
5. This is your starting position with the band providing upward assistance.
6. Pull yourself upward by contracting your lats and flexing your elbows.
7. Drive your elbows downward and to your sides as you pull.
8. Pull until your chin clears the bar or reaches bar height.
9. Lower yourself with control to the starting position.

Tips

• Using different band thicknesses allows you to adjust the level of assistance provided.
• Thicker bands provide more assistance; thinner bands provide less assistance.
• This exercise is excellent for building strength toward unassisted pull-ups.
• Avoid jerky, swinging movements—maintain controlled motion throughout.
• Gradually progress to thinner bands as your strength improves.
• Perform 3-4 sets of 5-8 reps for strength development using moderate assistance.