Band Assisted Muscle-Up

Also known as: Banded Muscle-Up, Resistance Band Muscle-Up

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Body Part: Triceps

Description

Hang from the bar with an overhand grip and one foot supported by a resistance band. Pull your chest up to the bar, bring your shoulders over it and press into a straight-arm support. Lower through the same phases under control, keeping the band secure beneath your foot.

How to Perform

Secure a resistance band around the bar and place one foot in its hanging loop.
Grip the bar slightly wider than shoulder width with an overhand grip. Start in a dead hang with your arms straight, shoulders active, chest lifted, and legs kept under control by the band.
Begin by pulling the bar down toward your upper chest. Drive your elbows down and back, and lean your torso slightly behind the bar as you pull.
Pull explosively until your chest reaches bar height. Keep the bar close to your body and avoid swinging your legs forward.
As your chest comes over the bar, quickly rotate your wrists and elbows over it. Bring your shoulders forward above the bar while keeping pressure through the band-supported leg.
Finish the transition in the top support position with the bar near your lower chest or upper abdomen. Your elbows should be bent and pointing back, not flared far out to the sides.
Press down through the bar to perform a straight-bar dip until your arms are fully extended. Keep your shoulders stable and your body tight at the top.
Lower under control by bending your elbows, bringing your chest back to the bar, then returning to a full hang. Reset your body position before the next repetition.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Use a sturdy pull-up bar that can handle your bodyweight and the tension of the band. Check the band for tears, cracks, or damaged areas before each set.
Choose a band that gives enough assistance to complete smooth reps without kicking or losing control. Use a lighter band as your pulling and transition strength improve.
Start from a controlled dead hang with your shoulders active. Pull your shoulder blades down and keep your ribs from flaring excessively.
Exhale through the pull and press, then inhale as you lower.
Keep the band-supported leg long and let the free leg follow without kicking.

Common Mistakes

Pulling straight up under the bar instead of driving the chest toward the bar.
Trying to transition before pulling high enough, causing the elbows to get stuck below the bar.
Keeping the elbows wide during the turnover instead of bringing them quickly over the bar.
Failing to lean the chest forward over the bar during the transition.
Dropping too quickly through the transition and lowering phase instead of controlling the descent.
Allowing the band to slip or twist beneath the foot.