Band-assisted pull-up

A pull-up with a resistance band looped over the bar taking some of your weight, so you can train the full range before you can do it alone.

How to do it

1. 01Check the band for nicks or tears, then loop it around the middle of the bar by threading one end through the other and pulling it tight.
2. 02Standing on a box, grip the bar overhand slightly wider than your shoulders, pull the loop down and place one foot or knee in the middle of it.
3. 03Lower into a straight-arm hang with your abs braced and your foot steady in the band.
4. 04Pull your shoulders down first, then drive your elbows toward your hips until your chin clears the bar; lower under control to straight arms.
5. 05After the set, step back onto the box before taking your foot out of the band; a thicker band helps more, so move to lighter bands over time.

Common mistakes

• Letting the band bounce you up from the bottom — lower slowly and pause briefly at straight arms.
• Foot near the edge of the loop so it slips out — keep it in the middle and move under control.
• Staying on the same thick band forever — switch to a lighter band once you hit your reps with clean form.

In the Pull-up progression

1. 1Dead hang
2. 2Scapular pull-up
3. 3Flexed-arm hang
4. 4Pull-up negative
5. 5Band-assisted pull-up
6. 6Pull-up

Standard to move on: 3 sets × 8, two sessions in a row.