Videos
Instructions
- Attach the resistance band securely to the pull-up bar.
- Place your feet or knees into the loop of the band.
- Grasp the bar with a pronated grip, hands shoulder-width apart.
- Hang with arms fully extended and engage your core.
- Pull your chest toward the bar by bending your elbows and driving them down.
- Pause briefly at the top when your chin clears the bar.
- Lower yourself with control back to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your body straight and avoid swinging.
- Engage your lats throughout the movement.
- Use a full range of motion for maximum benefit.
- Avoid using momentum to initiate the pull.
Breathing Tips
- Inhale as you prepare in the hanging position.
- Exhale during the upward pull.
- Inhale as you lower yourself back to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Elbow tendinitis
- Wrist strain or instability
- Recent upper back or cervical spine injuries
Description
The banded pull-up is a scalable bodyweight exercise designed to build upper body strength by mimicking the movement of a standard pull-up with added assistance from a resistance band. Ideal for beginners and individuals progressing toward unassisted pull-ups, this exercise effectively targets key pulling muscles while reducing the load, allowing for controlled, full-range repetitions. Banded pull-ups are performed by looping an elastic band over a pull-up bar and using it to support the legs or knees. This assistance reduces the bodyweight load, making it easier to complete the upward phase of the movement. The banded pull-up helps develop essential muscle coordination, grip strength, and technique needed for advanced pulling exercises. It is commonly used in fitness, calisthenics, and CrossFit training programs as a progression tool. Whether your goal is to master strict pull-ups or to build a strong, functional upper body, the banded pull-up provides a safe and effective solution for structured development.
How do I do a banded pull-up if I can't do a regular one?
To perform a banded pull-up, loop a resistance band over a pull-up bar, secure it, and place your knees or feet into the band for support. This reduces the weight you need to lift, allowing you to build strength and progress toward unassisted pull-ups.
Which muscles do banded pull-ups work the most?
Banded pull-ups primarily work the back and biceps, especially the lats and upper arms. They also engage the shoulders, forearms, and core as stabilizers throughout the movement.
What resistance band should I use for banded pull-ups?
Choose a resistance band that allows you to complete 6–12 controlled repetitions. Heavier bands offer more assistance, ideal for beginners, while lighter bands are better for building toward unassisted pull-ups.
Are banded pull-ups good for building muscle?
Yes, banded pull-ups are effective for building muscle in the back, biceps, and shoulders, especially for those who are not yet able to perform strict pull-ups. They help develop proper technique while gradually increasing strength.
How often should I do banded pull-ups?
For optimal strength progression, aim to include banded pull-ups 2 to 3 times per week, allowing for rest and recovery between sessions. Adjust frequency based on your training goals and overall program.