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Strength exercises Β· Upper body
Banded pull-up
Difficulty Pull-ups and pulldowns
How to perform it
Pull-up with a pronated grip (palms facing away) and a band under your knee or foot to take off some weight. Targets the back (lats), biceps less so. Assisted pull-up regression for working up to a full pull-up.
Video demo
Equipment
- Pull-up bar / Doorway pull-up bar / Wall-mounted pull-up bar / Gymnastic ringsBodyweight
- Long resistance band (or set) / Mini resistance band (or set)Bodyweight
Muscles worked
Front
Back
Muscles and artwork credits
- Biceps
- Brachialis (not on the surface map)
- Forearm flexors
- Lats
- Mid and lower traps
- Rhomboids (not on the surface map)
Related exercises
Find another variation and compare difficulty.
Pull-ups and pulldowns
Exercise family Β· pattern: Pull-ups and pulldowns
1 family Β· 7 variationsDifficulty
- Lat pulldown
- Banded chin-up
- Banded pull-upCurrently viewing
- Chin-up
- Neutral grip pull-up
- Pull-up
- Rope pull-up
Difficulty describes how demanding the execution is. It is not a recommended training order.