Band Assisted Pull-Up

A beginner strength exercise for the lats, done with a other equipment.

Band Assisted Pull-Up: finishing position

Main muscles: Lats
Also works: Abs, Forearms and Upper back
Equipment: Other equipment
Level: Beginner
Type: Compound

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Band Assisted Pull-Up

Questions

What muscles does the Band Assisted Pull-Up work?

Mainly the lats, with the abs, forearms and upper back helping.

Is the Band Assisted Pull-Up good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Band Assisted Pull-Up?

Good alternatives that train the lats: Gironda Sternum Chins, Kipping Muscle Up, London Bridges or Muscle Up.

How many sets and reps of the Band Assisted Pull-Up should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).