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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 Single Arm Split Stance Row
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A one arm band row from a split stance, so the upper back works while the trunk resists twisting. For posture and shoulder strength.
How to do it
Anchor a band at chest height and stand in a split stance, holding it in the hand opposite the front leg. Start the pull with the shoulder blade, then row the elbow back past the ribs, close to the body. Return slowly with the trunk square.
Common mistake
Rotating the trunk to finish the rep. Lighten the band so the shoulder blade and arm do the work and the chest keeps facing forward.
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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