Banded Pull-Up: Gym Shorts (How To)

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

Banded Pull-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 & through itself
    • Loop foot or knee in band
    • Knee: less assistance
    • Foot: more assistance
    • Pronated grip: palms facing away
  • Movement
    • Pull elbows down
    • Chin high above bar
    • Bottom
      • Open shoulders
      • Straight arms
      • Full extension
    • Keep feet in front of you & abs tight
  • Dismount
    • Keep at least one 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 Pull-Up & Why Do It?

This exercise allows lifters to perform an assisted pull-up with a rubber band as opposed to a more expensive, less common assisted pull-up machine.

People typically perform these for one of two reasons: to boost their pull-up volume when bodyweight pull-ups are relatively low or to help work toward their first bodyweight pull-up.

This movement trains the muscles of the arms and upper back. Specifically, it works the latissimus dorsi, biceps brachii, rhomboids, as well as small shoulder muscles and abdominals.

This exercise, compared to chin-ups, uses a pronated grip, with palms facing away from the lifter, not toward the lifter. Because this shortens the origin and insertion of the biceps brachii, it means the biceps can contract less, so pull-ups require the muscles of the back to do more work, where as chin-ups allow the biceps to contribute more to the completion of the repetition.

Programming the Banded Pull-Up

For trainees working toward their first pull-up, they will likely perform these once a week with negative pull-ups as the other pull-up improvement slot.

For lifters who need more pull-up volume, they will likely perform a top set or top sets at bodyweight, and then add a band to do higher repetition banded pull-up sets.

Generally, perform this exercise for 2-5 sets of 1-20 reps. These are often performed for as many reps as possible (AMRAP).

Click HERE to watch our video on how to get your first pull-up or chin-up and HERE to read and watch our complete chin-up tutorial.




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