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Exercise Profile
  • Target Muscle Group
    Lats
  • Exercise TypeStrength
  • Equipment RequiredBands
  • MechanicsCompound
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Biceps, Shoulders, Upper Back
Target Muscle Group

Lats

Lats Muscle Anatomy Diagram

Band Assisted Chin Up (From Knee) Overview

The band assisted chin up (from knee) is a great way for beginners to progress to performing chin ups. It is important to train the chin up movement pattern, because it's one of the best ways to train your back and bicep muscles.

The eventual goal when performing assisted banded chin ups is to build the pulling muscles (lats and biceps) and eventually be able to perform your chin ups without the band.

Band Assisted Chin Up (From Knee) Instructions

  1. Attach a band to the bar and loop the end around your knee.
  2. Using a supinated grip, grasp the bar with a shoulder width grip.
  3. Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats.
  4. Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions.

Band Assisted Chin Up (From Knee) Tips

  1. To decrease bicep involvement, use a false (thumbless grip).
  2. Try to keep a neutral head position (looking straight ahead or slightly up) as hyperextending the neck can lead to compensations throughout the spine.
  3. If the bar is high enough, keep the legs straight and in front of the body.
  4. Avoid falling into overextension of the lumbar spine by squeezing your glutes and bracing your abs.
  5. The chin up is completed when the lats are fully flexed, don’t continue pulling and compensate with the pecs.
  6. Keep your shoulders down and back, if they round forward at the top then you’ve pulled too far.
  7. A lifter’s segment length will determine whether or not they can actually get their chin over the bar, it’s not an absolute for everyone.
  8. Lower to almost full extension of the elbow but avoid locking out completely as this can place excessive strain on the ligamentous structures within the elbow and shoulder.
  9. If you can’t complete a single bodyweight chin up, start with slow negatives or flexed arm hangs at the top position.
  10. Ditch the straps and kips, neither one is necessary or recommended.
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