band assisted pull-up
band assisted pull-up is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Attach the band to a pull-up bar or sturdy anchor point.
Step 2
Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
Step 3
Hang with your arms fully extended, keeping your core engaged and your shoulders down and back.
Step 4
Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips.
Step 5
Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength—quick templates or custom. Download Delibra to get started.