Back / Beginner / Compound (multi-joint)

Band Assisted Pull-Up

A band exercise for the lats, with the abs, forearms and upper back assisting.

At a glance

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.

✗ Dropping into a dead hang with loose shoulders.
Why it hurts: The body weight yanks on the shoulder capsule and the elbows at the bottom.
✓ Instead: Lower under control and keep light tension in the shoulders at the bottom.
✗ Kipping or reaching the chin with the neck.
Why it hurts: Momentum loads the shoulder in end range, and craning the neck strains it.
✓ Instead: Do strict reps: start by pulling the shoulder blades down, then bring the chest toward the bar. Use a band for assistance.