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.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.