Band Assisted Chin-Up (From Knee) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Band
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Teres Minor, Trapezius Middle Fibers, Biceps Brachii, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Assisted Chin-Up, Knee Assisted Pull-Up
Visualised Target Muscle Groups
Front
Back
How to: Band Assisted Chin-Up (From Knee)
- Attach the resistance band to a stable overhead bar.
- Kneel or position your feet in the band.
- Grip the bar with palms facing towards you, shoulder-width apart.
- Engage your core, then pull your chin above the bar using your back muscles.
- Lower your body back to the starting position in a controlled manner.
Common Mistakes
- Swinging the body instead of pulling with the back muscles.
- Not fully extending the arms at the bottom.
Modifications
- Use a thicker band for more assistance.
- Perform the exercise with feet on a box to reduce strain.
Tips
- Focus on engaging your back muscles throughout the movement.
- Ensure the band is securely anchored to avoid slips.
- Keep your elbows close to your body as you pull up.
Band Assisted Chin-Up (From Knee) Alternatives
Tags
Back
Latissimus Dorsi
Strength
Chin-Up
Resistance Band
Upper Body
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