How to do the Band-assisted Pull-up
Loop a band over the bar and place one knee or foot in it.
Grip the bar slightly wider than your shoulders and hang with straight arms.
Pull yourself up until your chin clears the bar.
Lower yourself under control, and switch to a lighter band as you get stronger.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
Alternatives
Same muscles, similar movement: swap in one of these if the Band-assisted Pull-up doesn’t suit your gym or your joints.
Train smarter
- How to do pull-ups: from zero to your first rep and 10+How to do pull-ups: perfect form, a step-by-step plan from zero to your first rep, a program to reach 10 or more, grip options and when to add weight.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
