Assisted Pullups With Resistance Bands

At a Glance

Exercise Muscle

Biceps, Back, Shoulders

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Pull-ups are perhaps the best calisthenics bodyweight training exercise there is, when performed correctly. The primal movement recruits muscles from almost your entire upper body to execute. As a result, they have become a crucial training component of many fitness disciplines.

Pullup assist bands are a valuable training tool for pullups as they allow for natural progressions in strength and training variability. You can combine heavier resistance bands to offer more assistance when needed, such as when your muscles begin to fatigue. Alternatively, you can use a lighter bands for pullup assistance as your strength increases and you need less assistance.

  1. Fasten a pullup assist band in the middle of the pullup bar and insert one foot, then wrap the other foot over the top to secure the band in place.

  2. Grab the bar with with your hands shoulder width apart.

  3. Starting with arms completely straight, pull your chest to the bar as high as you can during each assisted pull up rep.

  4. Hold momentarily at the top before descending to starting position.


  • Make deliberate and controlled movements without swaying your body. It’s better to do fewer reps with perfect strict form than to do more reps with sloppier form. The pull up band should help keep you centered.

  • Don’t begin your next rep until you’ve returned to full dead hang with your arms fully extended upwards.

  • Keep your core engaged through the entire range of motion.

  • Retract your scapula by bringing your shoulder blades back and down.

  • Imagine pulling the bar down towards the chest chest instead of pulling your chest up to the bar.

  • Step one foot out of the pull up band and then hold the band with both hands while taking the other foot out to avoid snapping back.

Target Muscles:  Back and biceps

RecommendedBands: Heavy Resistance Band (minimal assistance), Robust Resistance Band (medium assistance), Power Resistance Band (maximum assistance)

Force: Pull

Position: Upright

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