Band-Assisted Chin-Up

Also known as: Banded Chin-Up, Resistance Band Assisted Chin-Up, Band Chin-Up

StrengthPullFunctional

Track Band-Assisted Chin-Up in SmartWorkout and watch your numbers go up

Log sets, weights and progress for free, with no workout limits.

Body Part: Biceps

Description

Perform an underhand pull-up with a resistance band supporting one knee. Pull until the chin passes the bar, then lower to a controlled hang. The band assists the upward phase while the back and biceps work through the same pulling movement as an unassisted chin-up.

How to Perform

Loop the resistance band securely around the bar and place one bent knee in its lower loop.
Stand under the bar and take an underhand grip with your palms facing you. Place your hands about shoulder-width apart.
Hang with your arms straight, shoulders pulled slightly down away from your ears, and your body in a straight line. Keep your ribs down and brace your stomach.
Pull your elbows down toward your sides and raise your chest toward the bar. Let the band assist you, but keep the movement controlled.
Continue pulling until your chin is clearly above the bar. Keep your legs still and avoid swinging or kicking.
Lower yourself slowly until your arms are fully straight again, keeping tension through your shoulders and core.
When finished, carefully remove the knee from the band before releasing it.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Secure the resistance band to the pull-up bar before starting. Check that it is not damaged, twisted, or likely to slip off the bar.
Use a band that gives enough assistance to complete smooth reps with full control, but not so much that it pulls you up without effort.
Grip the bar with an underhand grip, hands about shoulder width apart. Wrap your thumbs around the bar for a secure hold.
End the set while you can still pull actively against the assistance.
Progress by using a lighter band, adding more controlled reps, or pausing briefly at the top and bottom positions.