Band Assisted Muscle-up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Band
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Rhomboids, Trapezius, Biceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Assisted Muscle-Up
Visualised Target Muscle Groups
Front
Back
How to: Band Assisted Muscle-up
- Begin by attaching the resistance band to a sturdy overhead anchor.
- Place one foot or knee into the band for assistance.
- Grip the bar with your palms facing away, slightly wider than shoulder-width apart.
- Engage your core and pull yourself up explosively, driving your knees upward if desired.
- As you reach the top, rotate your wrists and push down to finish in a dip position.
- Lower yourself back down in a controlled manner to the start position.
Common Mistakes
- Not fully extending the arms at the bottom.
- Using too much momentum instead of controlled strength.
- Failing to engage the core properly.
Modifications
- Use a lighter band for less resistance.
- Perform the muscle-up with feet on the ground or a box for assistance.
Tips
- Engage your core throughout the movement.
- Focus on controlling both the upward and downward phases.
- Ensure the band is securely anchored to avoid slippage.
Band Assisted Muscle-up Alternatives
Tags
pull-up
strength
back
muscle-up
band
core
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