Form cues
- Drive elbows to hips
- Keep ribs down
- Shoulders away from ears
- Control the descent
Exercise
Band Assisted Pull-up
Back, band
A vertical pulling exercise using a resistance band for assistance to build pull-up strength in the lats, biceps, and upper back.
Target: lats. Also works: biceps, forearms.
Steps
- Loop the band securely over a pull-up bar and place one foot or knee into the bottom of the band.
- Grip the bar slightly wider than shoulder width with your palms facing away from you.
- Hang with straight arms, tighten your midsection, and pull your shoulders down away from your ears.
- Pull yourself up by driving your elbows down and back until your chin clears the bar.
- Lower yourself with control until your arms are straight again, keeping tension through your torso.
Common mistakes
- Kicking or swinging to get up
- Shrugging shoulders up toward the ears
- Stopping short with the chin below the bar
- Dropping quickly to the bottom without control
Breathing
Inhale at the bottom before you pull, exhale as you pull up, and inhale again as you lower under control.
In the app, search for Band Assisted Pull-up and add it to a workout.