Band Assisted Pull-Up

Band Assisted Pull-Up is a strength – band-assisted vertical pull exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Rectus abdominis, Forearm gripping muscles, Rhomboids and middle trapezius
Exercise type: Strength – band-assisted vertical pull

Exercise technique

Attach
Secure the band to the center of the bar with a safe loop.
Check
Inspect band condition and check for loop slipping.
Support
Use a sturdy step to place one bent knee inside the loop.
Grip
Take a medium or slightly wide overhand grip.
Pull
Drive your elbows toward your sides and bring your chin to bar height.
Lower
Descend slowly while controlling the band’s increasing assistance.
Dismount
Return to the step and remove the band from your knee while controlling tension.

Key technique points

Account for greater band assistance at the bottom.
Do not let your knee slip from the loop.
Keep your free leg still.
Grip the bar fully.
Do not crane your neck during ascent.
Do not release the band toward your face.

Common mistakes

Bouncing the band

Do not use elastic recoil for momentum and lose pulling control.

Removing the knee from the loop

Do not let assistance disappear suddenly while hanging.

Using a worn band

Do not begin with a band that could break under load.

Hard descent

Do not create sudden band and shoulder tension at the bottom.

Craning the head

Do not jut your chin forward to clear the bar.

Uncontrolled dismount

Do not pull a tensioned band off your leg quickly without using a step.

Frequently asked questions