Pull Up Assist with Band

Pull Up Assisted with Band

Performing pull-ups with band assistance is an effective way to gradually build strength and work your way towards unassisted pull-ups. Here are step-by-step instructions:

Video Instructions on How to Do a Pull Up Assisted with Band

Equipment Needed:

  1. Pull-up bar
  2. Resistance band (choose a band with appropriate resistance)


  1. Select the Right Resistance Band:
    • Choose a resistance band that provides enough assistance to help you complete the exercise but is challenging enough to engage your muscles. The thicker the band, the more assistance it provides.
  2. Attach the Band to the Pull-Up Bar:
    • Securely attach one end of the resistance band to the pull-up bar. Some bands come with carabiners, while others can be looped around the bar.
  3. Set Up Your Grip:
    • Stand beneath the pull-up bar and reach up to grip it with your hands shoulder-width apart or slightly wider. Use an overhand (palms facing away) grip.
  4. Place Your Foot or Knee in the Band:
    • Depending on the type of band, you can either place one foot or both feet into the hanging loop of the band. Alternatively, if the band is a long loop, you can loop it around your knees.
  5. Hang and Engage Your Muscles:
    • Hang from the bar with your arms fully extended. Engage your core muscles and keep your shoulders down and back.
  6. Initiate the Pull-Up:
    • Begin pulling your body upward by bending your elbows. Focus on bringing your chest towards the bar.
  7. Finish the Pull-Up:
    • Continue pulling until your chin is above the bar or as high as you can comfortably go.
  8. Lower Yourself Slowly:
    • Lower your body back down with control. Resist the urge to simply drop down.
  9. Complete the Desired Repetitions:
    • Aim for a specific number of repetitions or a time duration, depending on your fitness level and goals.
  10. Rest and Repeat:
    • Take a brief rest between sets and repeat the exercise for the desired number of sets.


  • Focus on proper form throughout the entire movement.
  • Keep your body straight and avoid swinging or using momentum.
  • Gradually decrease the assistance provided by the band as you get stronger.
  • Consistency is key; perform this exercise regularly to see progress.

Remember to consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing conditions or concerns about your fitness level.