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Band Assisted Pull Up
A pull up with a band taking part of your bodyweight, so you can train the full movement before you can do it unassisted. Builds the lats and upper back.
Band Straight Arm Pulldown
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A straight arm pull against a high band for the lats, without the arms doing the work. For posture and overhead shoulder control.
How to do it
Anchor a band high, face it and hold the ends with straight arms at head height. Keeping the elbows nearly straight, sweep the hands down to your thighs, pause, then return slowly. Keep the ribs down and pull the shoulders down into the back pockets.
Common mistake
Arching the low back as the hands come down. Brace the ribs down and shorten the range if the back arches.
Helps with
- Posture
- Shoulder pain
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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