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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.
Pull Up
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A bodyweight pull up with an overhand grip. Builds upper back, lat and grip strength and supports healthy shoulders.
How to do it
Hang from the bar with the palms facing away and the hands about shoulder width or a little wider. Pull the shoulder blades down and back, then pull until the chin clears the bar. Lower all the way to a straight arm hang under control.
Common mistake
Kicking or swinging to get up and dropping fast on the way down. Use a band or a slow lowering only version until you can do clean reps.
Helps with
- Shoulder pain
- Posture
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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