Resistance Band Assisted Wide-Grip Pull-Up
A vertical pull-up variation on a straight bar in which a resistance band offsets part of bodyweight. Its wide overhand grip emphasizes back strength and helps build confidence with the wide-grip position before unassisted work.
- Body part
- Back
- Movement
- Pull: all exercises
What it trains
- Latissimus Dorsi, Primary, 85%
- Teres Major, Secondary, 50%
- Teres Minor, Secondary, 50%
- Lower Trapezius, Secondary, 50%
- Brachioradialis, Stabilizer, 25%
- Forearm Flexors, Stabilizer, 25%
How to perform
Secure the resistance band to a straight pull-up bar and place one foot or knee in the band.
Take a wide 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 wide overhand grip comfortable 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
Variations · 1
Resistance Band Assisted Medium-Grip Pull-Up
Different grip width: wide versus shoulder-width overhand grip.
Progressions · 1
Wide-Grip Pull-Up on Straight Bar
Removing band assistance increases the required vertical pulling load.
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