Band Assisted Pull-Up

What it is

This exercise helps you build the necessary strength for unassisted pull-ups by using a resistance band for support. It primarily targets your latissimus dorsi, also known as lats, which are the large muscles of your back. You will also engage your abdominals, forearms, and middle back as secondary muscles.

Technique tips

• Choke the resistance band around the center of the pull-up bar securely.
• Place one bent knee firmly inside the band loop; ensure it will not slip.
• Take a medium to wide grip, depending on your comfort and target muscle focus.
• Initiate the pull by driving your elbows down towards your sides.
• Maintain control throughout the movement; avoid any swinging or jerking motions.
• Control your descent fully to maximize muscle engagement and strength gains.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.