Pull
Pull
Band-assisted Pull-up
Absolute beginner
Level 20/100
Band-assisted pull-ups are one of the most effective ways to learn a real pull-up. The band, looped over the bar and under the feet or knees, offsets part of your body weight so you can train the full range with a manageable load.
LevelBeginner
Sets3-4 × 5-10 reps
Rest90 sec
EquipmentPull-up bar, Resistance band
Execution
Hook the band on the bar and place feet or knees in the lower loop. Pronated grip (pull-up) at shoulder width. From a full hang, pull until the chin clears the bar. Lower with control to a full hang. No kipping—clean and controlled from the start.
Band selection
Thicker bands give more assistance. Start with a band that allows 5-8 clean reps and thin the band as you get stronger.
TIP: Once you can do 3×5 with the thinnest band, attempt your first unassisted pull-up.
Scapular activation
Before pulling, depress the scapulae. On the way up, imagine driving the elbows behind the back. That optimally recruits the lats and mid-back.
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