Band Assisted Pull-Up start and end position

Band Assisted Pull-Up is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: biceps, shoulders. Equipment: bodyweight, resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

Loop a resistance band over the pull-up bar and place one foot or knee inside it
Grip the bar slightly wider than shoulder width with palms facing away
Start the movement by pulling your shoulder blades down and back
Pull yourself up until your chin passes the bar
Lower under control until your arms are fully extended; don't let the band spring you up

Coaching tip

Move to a thinner band as you get stronger; the goal is your first unassisted pull-up.

Caution

Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

Goal	Sets × Reps	Rest
Strength	4 × 4-6	180 s
Muscle gain	3 × 6-10	150 s
Fat loss / conditioning	3 × 10-15	90 s

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

At home, no equipment: Pull-Up, Chin-Up
Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row

More back exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

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