At a glance
- Main muscle
- Back
- Also works
- Biceps
- Equipment
- Bodyweight
- Rep range in Mitta
- 5 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
How to do it
- Band around the bar, foot or knee in the loop.
- Hang with straight arms.
- Pull your chest to the bar, lower slowly.
Pick a weight you can lift for 5 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
A good step toward the pull-up, especially at home; the band helps most at the bottom, exactly where you need it least, and is hard to track in kg. Hence B.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Assisted Pull-Up · Machine · rating A
- Lat Pulldown · Cable · rating S
- Pull-Up · Bodyweight · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the band-assisted pull-up.
Let Mitta set the weight.
Mitta plans the band-assisted pull-up with a weight and rep target for every set, worked out from your last sessions.
Questions about the
band-assisted pull-up
What muscles does the band-assisted pull-up work?
The band-assisted pull-up mainly trains your back. Your biceps help.
How many reps of the band-assisted pull-up should I do?
Mitta plans the band-assisted pull-up at 5 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the band-assisted pull-up?
Good alternatives that train the same muscle are the assisted pull-up, lat pulldown and pull-up.
Is the band-assisted pull-up good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the band-assisted pull-up have rating B?
A good step toward the pull-up, especially at home; the band helps most at the bottom, exactly where you need it least, and is hard to track in kg. Hence B.