Which muscles does the band assisted pull up work?

The band assisted pull up mainly works your lats and back. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the band assisted pull up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Band Assisted Pull Up: how to do it and muscles worked

The band assisted pull up mainly works your lats and back, with help from your biceps. You need a resistance band.

Muscles worked

Main

Helping

Biceps

How to do the band assisted pull up

1
Loop a thick resistance band over the pull-up bar and pull one end through the other to anchor it. Place a knee or foot in the band and take an overhand grip just wider than your shoulders.
2
Start from a full hang, then pull your chest toward the bar by driving your elbows down. Finish with your chin above the bar.
3
Lower slowly until your arms are fully straight, resisting the band's pull as it unloads. Exhale on the way up and inhale on the way down.

Form tip: Step into the band gently rather than bouncing in the bottom; choose a thinner band as you get stronger.

Common questions

Which muscles does the band assisted pull up work?: The band assisted pull up mainly works your lats and back. It also involves your biceps.
What equipment do I need for the band assisted pull up?: You need a resistance band.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the band assisted pull up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.