Band Assisted Pull-Up
- Works
- Lats, plus abs, forearms and upper back
- Equipment
- Other kit
- Level
- Beginner
- Type
- Compound
How to do it
Setup. 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.
Cues
- Band under the feet or a knee.
- Same form as a pull-up: chest up, chin over.
- Thinner band as you get stronger.
Common mistakes
- Kipping.
- Letting the band do the bottom half.
Where to start
Sets3
Reps6-10
Rest2 min
Tempo2-0-2
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.