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Last updated February 2, 2026
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latslower backteres majortrapezius
Pullup (Band Assisted)
Loop a heavy band around the pull-up bar and step into it. Use the band's rebound to help you pull your chin over the bar. Perfect for building strength.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
biceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
resistance bandpull up bar
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
repsminus_weight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a pull-up bar that is at a height where you can reach it comfortably.
- Attach a resistance band to the pull-up bar, ensuring it is secure.
- Step 2Position the Band
- Place one foot or knee into the loop of the resistance band to provide assistance.
- Ensure the band is positioned securely and will support your weight.
- Step 3Grip the Bar
- Reach up and grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and keep your body straight.
- Step 4Hang
- Let your body hang down fully, with your arms extended and shoulders relaxed.
- Keep your legs straight or slightly bent, depending on your comfort.
- Step 5Pull Up
- Begin the pull-up by engaging your back and pulling your elbows down towards your sides.
- Focus on bringing your chin above the bar while using the assistance of the band.
- Step 6Lower Down
- Slowly lower your body back to the starting position, fully extending your arms.
- Maintain control throughout the movement to avoid swinging.
- Step 7Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each pull-up.
- Step 8Finish the Exercise
- After completing your reps, carefully step down from the band and bar.
- Take a moment to stretch your arms and shoulders after the workout.