Skip to content
The One Workout
ExercisesSign inStart free
Exercise library

Band-Assisted Pull-Up

Back · Vertical pull

Generic vertical pull demo. Follow the steps below for this exact exercise.

Vertical pullCompound

A pull-up with a band under your foot or knee taking some of your weight, so you can train full reps.

Difficulty
Easy
Tracking
Measured in reps

Muscles worked

BackBicepsCore

Equipment

Pull-up barResistance band

How to do it

  1. Loop a resistance band over the bar and pull one end through to secure it.
  2. Step or kneel into the loop and take an overhand grip slightly wider than your shoulders.
  3. Set your shoulder blades down, then pull until your chin clears the bar.
  4. Lower under control to straight arms, keeping tension on the band.

Coaching cues

  • Use a thinner band as you get stronger so the assistance shrinks over time.
  • Get set and steady before you lift your feet, the band can swing.