Band Assisted Pull Ups

Muscles worked by the Band Assisted Pull Ups

Primary

LatsLatissimus Dorsi

Secondary

BicepsBiceps BrachiiForearm FlexorsWrist Flexor MusclesRear DeltsPosterior DeltoidRhomboidsRhomboid Muscles

Also called: lats, lat, latissimus dorsi, latissimus, back wings.

Equipment

Resistance Band

Also called: power band, pull-up band, assistance band, tube band, tubing band, long resistance band.

How to do the Band Assisted Pull Ups

1. Loop a resistance band over the pull-up bar and step one foot into it.
2. Grip the bar with palms facing away, shoulder-width apart.
3. Pull your chest toward the bar by driving your elbows down.
4. Lower yourself under control to a full hang.
5. Repeat for the desired number of reps.

Form tips

• Avoid letting the band's recoil bounce you out of the bottom.
• Keep the banded foot steady so the band cannot slip off.
• Progress to thinner bands as your pulling strength increases.

At a glance

Band Assisted Pull Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Pull Ups
• Assisted Pull Ups
• Chin-Ups
• Close Grip Lat Pulldown
• Close-Grip Pull-Ups
• Lat Pulldown
• Negative Pull Ups
• Neutral Grip Pull Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "band-assisted-pull-ups",
  "name_en": "Band Assisted Pull Ups",
  "name_de": "Klimmzüge mit Widerstandsband",
  "name_es": "Dominadas Asistidas con Banda",
  "description_en": "A pull-up variation using a resistance band for assistance, reducing the load to build toward unassisted reps.",
  "description_de": "Eine Klimmzugvariante mit Widerstandsband, das einen Teil des Körpergewichts trägt und den Aufbau zum freien Klimmzug unterstützt.",
  "description_es": "Una dominada con banda elástica enganchada a la barra que reduce el peso corporal a vencer en cada repetición.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "resistance_band",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "forearm_flexors",
    "posterior_deltoid",
    "rhomboids"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "pull-up",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Loop a resistance band over the pull-up bar and step one foot into it.",
    "Grip the bar with palms facing away, shoulder-width apart.",
    "Pull your chest toward the bar by driving your elbows down.",
    "Lower yourself under control to a full hang.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Hänge ein Widerstandsband über die Klimmzugstange und trete mit einem Fuß hinein.",
    "Greife die Stange mit nach außen zeigenden Handflächen in Schulterbreite.",
    "Ziehe deine Brust zur Stange, indem du die Ellbogen nach unten drückst.",
    "Senke dich kontrolliert in den vollständigen Hang zurück.",
    "Wiederhole die gewünschte Anzahl von Wiederholungen."
  ],
  "instructions_es": [
    "Engancha una banda elástica en la barra de dominadas e introduce un pie en ella.",
    "Agarra la barra con las palmas mirando hacia afuera, a la anchura de los hombros.",
    "Tira del pecho hacia la barra impulsando los codos hacia abajo.",
    "Bájate de forma controlada hasta quedar colgado con los brazos extendidos.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Avoid letting the band's recoil bounce you out of the bottom.",
    "Keep the banded foot steady so the band cannot slip off.",
    "Progress to thinner bands as your pulling strength increases."
  ],
  "tips_de": [
    "Prüfe vor dem Start, ob das Band sicher an der Stange sitzt.",
    "Starte den Zug aus den Schulterblättern, nicht aus den Ellbogen.",
    "Wechsle zu einem dünneren Band, sobald die Wiederholungen leichtfallen."
  ],
  "tips_es": [
    "Comprueba que la banda esté bien sujeta antes de colgarte.",
    "No tomes impulso con las piernas, deja que trabaje la espalda.",
    "Usa una banda más fina a medida que progreses."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/band-assisted-pull-ups-start.webp",
      "peak": "images/flat/band-assisted-pull-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "band-assisted-pull-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.