Male

Band Assisted Pull-Up

Muscles involved

The Band Assisted Pull-Up is an incredible movement for developing a solid back, but it is easy to make mistakes if you get careless. A frequent error is letting the resistance band do all the lifting work for you and bouncing at the bottom, which completely takes tension off your muscles. When you pay close attention to your form, you will avoid shrugging your shoulders toward your ears or swinging your legs for extra momentum. Instead, focus on pulling driven by your back, taking your chin over the bar under control, and lowering smoothly. Correcting these details makes every rep count and ensures steady progress.

How to do it

1. Connect a resistance band to a bar and place your knee in the lower loop. 2. Grip the bar with a medium grip and hang with your arms extended. 3. Pull upward, contracting your lats until your chin surpasses the bar. 4. Lower in a controlled manner to the starting position and repeat.

Equipment required

Banda elástica

Muscles worked

Tips

- Keep your core activated during the entire movement. - Use the band only for assistance, not for momentum. - Lower in a controlled manner to maximize eccentric work.