Band-Assisted Pull-Up

How to perform the Band-Assisted Pull-Up

1. Loop a resistance band over the pull-up bar, feed it through itself, and place one foot or knee in the bottom of the band.
2. Grip the bar in your chosen grip and settle into a full active hang, feeling the band give the most help at the bottom stretch.
3. Brace the core and keep the tensioned leg from bouncing, since the band assistance fades as you rise toward the top.
4. Pull by driving the elbows down and back, noting the band helps most off the bottom where a strict pull-up is hardest.
5. Rise until the collarbones reach the bar, working hardest through the top where the band offers little help.
6. Lower under control to a full hang, and progress by moving to a thinner band that offers less assistance over time.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Bouncing the tensioned leg to spring off the band rather than pulling with the back.
• •Relying on a thick band that gives so much help the top range is never challenged.
• •Letting the band snap the body up out of the bottom instead of controlling the ascent.
• •Failing to reach a full hang at the bottom and grinding out short partial reps.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.