Band Assisted Pull-Up
How to do the Band Assisted Pull-Up with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Abs, Forearms, Mid Back
Other
How to do the Band Assisted Pull-Up
- 1
Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
- 2
Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
- 3
Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
- 4
After a brief pause, return to the starting position.
Log it, see it on your body.
Every Band Assisted Pull-Up set you log feeds Ascend's anatomy heatmap — so your lats volume is visible at a glance — and counts toward your bodyweight-strength tier.
More lats exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |