maratoolBand Assisted Pull-Up
How to do the band assisted pull-up
- 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.
Muscles worked
The prime mover is the latissimus dorsi, which pulls the upper arm down and back toward the ribcage.
Because more than one joint is moving, the work does not stay in one place: the abdominals brace the trunk so force can pass between the hips and the shoulders; the forearms hold the grip, which is often what gives out first; the mid-back retracts the shoulder blades so the shoulder has something solid to work from.
Every exercise for:LatsAbdominalsForearmsMiddle back
How this movement works
Several joints move together, so effort spreads across a chain rather than concentrating in one place. Coordination is part of the difficulty: the movement is only as good as its weakest link, and improving it often means fixing a position somewhere other than the muscle you meant to train.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
These train the lats too, using equipment this one does not:
- Bent Arm Pulloverbarbell + bench
- Catch and Overhead Throwmedicine ball
- Chin-Upbody only
- Close-Grip Front Lat Pulldowncable
- Latissimus Dorsi-SMRfoam roll
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 45 lats exercises in this database, 23 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.