Resistance Band Assisted Narrow-Grip Pull-Up
An assisted vertical pull-up on a straight bar, with a resistance band offsetting part of bodyweight. It develops strength in the lats, biceps, and scapular control muscles while building toward unassisted pull-ups.
- Body part
- Back
- Movement
- Pull: all exercises
What it trains
- Latissimus DorsiPrimary100%
- Lower TrapeziusSecondary85%
- Teres MajorSecondary75%
- Teres MinorSecondary55%
- Biceps Long HeadStabilizer35%
- Biceps Short HeadStabilizer35%
How to perform
Secure the resistance band to a straight pull-up bar and place one foot or knee in the band.
Take a narrow overhand grip on the bar 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 narrow overhand grip comfortable; do not force the wrists inward.
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.
Dropping quickly into the bottom position or losing control of the band.
Related exercises
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