Resistance Band Assisted Medium-Grip Pull-Up
An assisted vertical pull-up on a straight bar with an overhand grip around shoulder width. It trains the back and biceps while band assistance helps develop the strength and control needed for unassisted pull-ups.
- Body part
- Back
- Movement
- Pull: all exercises
What it trains
- Latissimus DorsiPrimary85%
- Teres MajorSecondary50%
- Teres MinorSecondary50%
- Lower TrapeziusSecondary50%
- BrachioradialisStabilizer25%
- Forearm FlexorsStabilizer25%
How to perform
Secure the resistance band to a straight pull-up bar and place one foot or knee in the band.
Take an overhand grip about shoulder width and begin in an active hang.
Brace the trunk and keep the body from swinging.
Drive the elbows down and pull the chest upward toward the bar.
Pause briefly at the top without shrugging the shoulders.
Lower under control until the arms are extended and the band assists the bottom position.
Repeat for the planned number of repetitions.
Tips
Use enough band assistance to keep the full range of motion controlled.
Keep the grip around shoulder width and keep both hands even on the bar.
Start each repetition by setting the shoulders down before bending the elbows.
Keep the ribs and pelvis controlled to limit swinging.
Gradually use less band assistance as pulling strength improves.
Stop each set before grip or shoulder control breaks down.
Common mistakes
Using a leg swing or momentum instead of completing the pull with the upper body.
Letting the shoulders rise toward the ears at the bottom of the hang.
Dropping quickly into the bottom position or losing control of the band.
Related exercises
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