How to do the Band-Assisted Pull-Up
Step by step
- Loop a band over the bar and pull the bottom loop down to hook a knee or foot in it.
- Grip the bar and hang with straight arms, letting the band support some weight.
- Pull your chest toward the bar with the same strict form as an unassisted rep.
- Lower under control to a full hang and repeat.
The thing people get wrong
The band helps most at the bottom where you are weakest - keep your form strict and do not just bounce off the band's stretch.
Coaching cue
Pull your chest toward the bar by driving your elbows down toward your ribs.
Stay safe
Seat your foot or knee firmly in the band; if it slips out at the bottom the band snaps back at you.
Make it easier or harder
- Easier: Use a thicker band for more help.
- Harder: Use a thinner band, or lower yourself slowly over three seconds.
Muscles worked
- Primary: Lats, Upper Back
- Secondary: Biceps, Forearms
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.