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man using bands on a pull up bar man using bands on a pull up bar

Band Assisted Pull-Up

Body Part: Back, Latissimus Dorsi, Rhomboids, Traps, Shoulders, Posterior Deltoids, Arms, Brachialis

Equipment: Pull-Up Bar, Band or Tube

Difficulty: Intermediate


Step 1: Set and secure a band on the device to promote the assistance needed for your desired repetitions. Grab the pull up bar with a 1-1.5x shoulder width grip, palms facing away from you. Draw in and brace the abs. Slightly pack the shoulders back and down.

Step 2: Step into the band. Pull the body upward driving the chest toward the bar/handles until the arms/elbows are packed into the side of the body. Drive the shoulder blades back and down as you do.

Step 3: Reverse the pattern and return to starting position. Repeat. Maintain posture throughout. Avoid shrugging the shoulders, arching the lower back, swinging, jutting the head forward or not fully extending the elbows on the descent.