Banded Pull-ups (Progression)
Muscle Groups: Lats, Traps
Banded Pull-ups (Progression) focuses on Lats, Traps, with Biceps, Forearm, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Banded Pull-ups (Progression) with proper form and technique.
- 1
Loop a resistance band around the center of a pull-up bar, ensuring it hangs securely.
- 2
Grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 3
Place one foot or both knees into the loop of the resistance band, allowing it to support some of your weight.
- 4
Hang from the bar with your arms fully extended and your body straight, feeling the tension from the band.
- 5
Engage your back muscles and pull your chest towards the bar, leading with your chest.
- 6
Continue pulling until your chin clears the bar or your chest touches the bar.
- 7
Slowly and with control, lower your body back down to the starting hanging position, fully extending your arms.
Secondary Muscles
While Banded Pull-ups (Progression) 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 Banded Pull-ups (Progression), you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Banded Pull-ups (Progression), 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.
