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Banded Chin-Ups: Gym Shorts (How To)

New to the banded chin-up or looking for a quick technique tutorial? Learn correct form in one short video.

Banded Chin-Up Correct Form

Gym Shorts videos provide short video demonstrations of correct form for various exercises.

Follow these steps

  • Set Up
    • Loop band over pull-up bar & through itself
    • Loop foot or knee in band
    • May have someone assit you
    • May want to stand on box or bench if pull-up bar is high up for you
    • Knee: less assistance
    • Foot: more assistance
    • Band centered on pull-up bar
  • Movement
    • Pull elbows down
    • Chin above bar at the top
    • Band centered on pull-up bar
    • Chin above bar
    • Open shoulders & straight arms in the bottom
    • Keep feet slightly in front of you & abs tight
  • Keep at least on e hand on the bar as you remove your foot; use a free hand or partner to keep the band from snapping back into you

What Is the Banded Chin-Up & Why Do It?

This movement deloads the lifter’s weight, especially in the bottom portion of the movement. The deload enables lifters who might otherwise not be able to perform a bodyweight chin-up to execute a similar movement, either working toward their first chin-up or to allow them to increase their pull-up or chin-up volume.

Chin-ups and chin-up variants like this exercise train the muscles of the back arms, “core,” and forearms, including the biceps brachii, latissimus dorsi, trapezius, rhomboids, and teres major.

With a relatively cheap band, more people can get the benefits of chin-ups in their program.

Programming the Banded Chin-Up

Lifters of all advancements perform chin-ups. They can be added to a novice linear progression as early as the first workout, though they typically get added later.

These are typically programmed for one of two reasons: working toward your first chin-up or to provide additional chin-up volume.

A combination of negative chin-ups and banded chin-ups along with an intelligent strength program and (potentially) weight loss enables many people to get their first chin-up or pull-up.

If you’re doing these for additional chin-up volume, do them as as many reps as possible (AMRAPs) after you perform your bodyweight sets.

These typically are performed after the bench press and press lifts, but before any accessory exercises such as biceps, triceps, or other accessory work.

Perform these for 2-5 sets of as many reps as possible. If you’ve progressed to 10 reps for your first set, reduce the band tension (choose a thinner band).

Click HERE to read and watch the video on how to get your first chin-up and watch this video HERE to learn how to chin-up correctly.

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