Assisted Pull-Up Guide: Form, Steps, and Progressions
Learn how to perform the assisted pull-up using a resistance band. Follow our expert guide to build back strength and master the vertical pull.
How to Perform
- Loop a long resistance band around the center of the pull-up bar and pull the tail through the loop to secure it.
- Place one foot or knee firmly into the loop of the band while grasping the bar with an overhand, shoulder-width grip.
- Lower your body into a full hang with your arms straight and your core engaged to prevent excessive swinging.
- Depress your shoulder blades and pull your elbows down toward your hips until your chin clears the bar.
- Pause for a moment at the top of the movement to ensure full muscle contraction without shrugging your shoulders.
- Lower yourself back down in a slow, controlled motion until your arms are fully extended again.
- Step one foot out of the band carefully and lower it to the floor before releasing your grip on the bar.
Common Mistakes
- Using too much momentum or kicking the legs to bypass the mid-point of the rep.
- Allowing the shoulders to hunch upward toward the ears at the top of the movement.
- Shortening the range of motion by not reaching full arm extension at the bottom.
- Arching the lower back excessively instead of maintaining a hollow-body position.
Muscles Worked
Primary movers
- Lats
Stabilizers
- Biceps
- Rhamboids
- Rear Deltoids
- Core
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
Lats · Back