- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBands
- Force TypePull (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Biceps, Shoulders, Upper Back
Target Muscle Group
Resistance Band Assisted Pull Up (From Foot) Overview
The resistance band assisted pull up (from foot) is an excellent way for beginners who can’t perform bodyweight pull ups to practice the pull up motion.
The band assisted pull up is a progression from eccentric only pull ups, and can be used alongside the eccentric only pull up to build the pulling muscles required to perform bodyweight pull ups. These muscles primarily include the lats and biceps.
Resistance Band Assisted Pull Up (From Foot) Instructions
- Attach a band to the bar and loop the end around your foot.
- Using a pronated grip, grasp the pull up bar with a slightly wider than shoulder width grip.
- 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.
- 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.
Resistance Band Assisted Pull Up (From Foot) Tips
- To decrease bicep involvement, use a false (thumbless grip).
- Try to keep a neutral head position (looking straight ahead or slightly up) as hyperextending the neck can lead to compensations throughout the spine.
- If the bar is high enough, keep the legs straight and in front of the body in a hollow body position.
- Avoid falling into overextension of the lumbar spine by squeezing your glutes and bracing your abs.
- The pull up is completed when the lats are fully flexed, don’t continue pulling and compensate with the pecs. When this occurs, the elbows will flare up behind the body, the shoulder will round forward, and you’ll begin to feel pressure in the front of your shoulders.
- 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.
- 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.
- If you can’t complete a single bodyweight pull up, start with slow negatives (add weight when these can be accomplished under control) or flexed arm hangs in the top position.
- Ditch the straps and kips, neither one is necessary or recommended.