Band-assisted Pull-up
Muscle Groups: Lats, Traps
Band-assisted Pull-up focuses on Lats, Traps, with Biceps, Forearm, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Band-assisted Pull-up with proper form and technique.
- 1
Start by looping a resistance band over the pull-up bar, adjusting the band length to your height.
- 2
Place one foot or knee into the band, then grip the bar with your hands slightly wider than shoulder-width apart.
- 3
Engage your core and pull yourself up, focusing on using your back muscles, until your chin is above the bar.
- 4
Lower yourself back down with control to the starting position, maintaining tension in the band.
Tips for Success
These tips will help you perform Band-assisted Pull-up safely and effectively while maintaining proper form.
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Keep your shoulders down and away from your ears to avoid strain.
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Avoid swinging your body; use slow and controlled movements throughout the exercise.
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Ensure the band is securely fastened to the bar to prevent slipping during the pull-up.
Secondary Muscles
While Band-assisted Pull-up primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Forearm, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Band-assisted Pull-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Band-assisted Pull-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
