Videos
Instructions
- Attach the resistance band securely to the pull-up bar.
- Place one or both feet inside the loop of the band.
- Grip the bar with palms facing you, hands shoulder-width apart.
- Engage your core and pull yourself up until your chin is above the bar.
- Lower yourself down under control to full arm extension.
- Repeat for the desired number of reps.
Technical Tips
- Keep your elbows close to your body throughout the movement.
- Avoid swinging or using momentum to lift yourself.
- Maintain a neutral spine and tight core.
Breathing Tips
- Inhale at the bottom before initiating the pull.
- Exhale as you pull yourself up.
- Inhale again while lowering back to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Elbow tendinitis
- Recent upper back or neck injuries
The Banded Chin Up is a beginner-friendly variation of the traditional chin up that incorporates a resistance band to reduce bodyweight load. This assistance makes it an ideal progression exercise for those building upper body strength and working towards unassisted chin ups. Performed using an underhand grip, the Banded Chin Up targets key pulling muscles while enhancing neuromuscular coordination and control. The use of the resistance band provides support primarily at the bottom of the movement, where most lifters are weakest, helping them achieve full range of motion safely and effectively. This movement is excellent for developing foundational strength in the arms, back, and core, while minimizing joint stress. Regular practice of the Banded Chin Up improves pulling mechanics and builds the confidence required for more advanced bodyweight training. Suitable for home or gym settings, it is a staple exercise in calisthenics, CrossFit, and fitness programs focused on strength development.
How do I choose the right resistance band for assisted chin ups?
Choose a band that allows you to complete 6–12 reps with good form. Start with a thicker band for more assistance, and gradually switch to thinner bands as you get stronger.
Can banded chin ups help me progress to unassisted chin ups?
Yes, banded chin ups are an effective progression tool that help build the strength and technique needed for unassisted chin ups by reducing load while maintaining proper mechanics.
What muscles do banded chin ups work?
Banded chin ups primarily target the biceps and upper back muscles, including the lats and rhomboids, while also engaging the forearms and core for stability.
Should I use both feet or one foot in the resistance band?
Using both feet provides more stability and assistance. Using one foot requires more balance and offers slightly less support, making it a more advanced variation.
Is it better to do more reps with a thick band or fewer with a thin band?
For strength gains, it's better to do controlled reps with minimal assistance. Use the thinnest band that allows you to perform quality reps without compromising form.