Band Assisted Pull Up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Band
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Deltoid Posterior, Biceps Brachii, Trapezius Lower Fibers, Teres Major, Trapezius, Levator Scapulae, Infraspinatus, Trapezius Middle Fibers, Teres Minor, Brachioradialis, Brachialis
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Assisted Pull-Up
How to: Band Assisted Pull Up
- Begin by securing a resistance band to a pull-up bar, then loop your foot or knee through the band.
- Grip the pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and pull yourself up towards the bar, using your back muscles.
- Lower yourself back down in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Pulling primarily with the arms instead of the back.
- Kicking legs to gain momentum.
- Not fully extending arms at the bottom of the movement.
Modifications
- Use a thicker band for more assistance.
- Perform negative pull-ups by focusing on slowly lowering yourself.
Tips
- Ensure the band is securely anchored to avoid accidents.
- Focus on using your back muscles to pull up rather than just your arms.
- Keep your core engaged for better stability.
Band Assisted Pull Up Alternatives
Tags
back
pull up
strength
latissimus dorsi
upper body
band