Band-Assisted Pull-Up
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A full pull-up with a resistance band looped over the bar under the feet or knees, offloading part of bodyweight so you can train the complete range; thinner bands give less help.
Detail
Loop a resistance band over the bar and place a foot or knee in it, then perform a full pull-up. The stretched band pulls upward, offsetting some bodyweight at the bottom (where the band is most stretched and you are weakest) and less at the top. This lets a trainee who cannot yet do a strict rep practice the full concentric range with good form. As strength grows, switch to progressively thinner bands until none is needed.
Trains the Latissimus Dorsi and Biceps Brachii through the full ROM. A natural complement to the eccentric-only Negative Pull-Up — together they cover both phases en route to the Full Pull-Up.
Key facts
- Band over the bar, foot/knee in the loop; offloads more weight at the bottom, less at the top.
- Thinner bands = less assistance; reduce thickness to progress.
- Practices the full pull-up ROM with correct form before a strict rep is possible.
Connections
- Pull-Up Progression — step 4.
- Negative Pull-Up / Full Pull-Up — adjacent steps.
- Latissimus Dorsi — prime mover.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.