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Band-Assisted Pull-Up - Eskeno

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Exercise

Band-Assisted Pull-Up

CompoundIntermediate

A pull-up with a resistance band looped under one or both feet or knees, offsetting part of the bodyweight to make the movement achievable sooner.

Tips & instructions

Safety

The band gives the most help at the bottom, where a pull-up is actually easiest, and the least at the top, where it is hardest — the opposite of the movement's real strength curve. A 2019 study found band-assisted training produced the least carryover to an unassisted pull-up of the assistance methods tested, despite allowing the most reps.

Progression

Treat this as one tool among several, not the default — that same research found slow eccentric-only reps produced the best carryover to a real unassisted pull-up, with machine assistance falling in between.

Muscle groups

Primary: Lats

Secondary: Biceps Short Head, Lower Traps

Equipment

Resistance Band

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