Band Assisted Pull-Up (Version 3)
The Band Assisted Pull-Up (Version 3) is a compound movement that trains the lats with help from biceps, forearms, rear delts, upper back and neck. This guide covers the setup, the execution, the mistakes worth fixing early, and how to program it.
Pulling from overhead down to your torso is what builds width in the lats, with biceps, forearms, rear delts, upper back and neck helping. It trains the back through a range no row can reach, from a full overhead stretch to a hard contraction at the bottom.
Who it is for. Everyone, scaled by assistance or load. Place it first in a pull or back session.
Muscles worked
The prime mover here is the lats, with biceps, forearms, rear delts, upper back and neck assisting — which is why this movement earns its place as more than a single-muscle exercise.
Front
Back- Latissimus100%
- Teres major25%
- Rear delts50%
- Middle traps50%
- Brachialis50%
- Brachioradialis50%
- Neck50%
- Lower traps49%
- Rotator cuff29%
How to do it
- Take a resistance band with a grip a little wider than your shoulders, and set your shoulder blades down away from your ears.
- Set your torso with a small backward lean and hold that angle for the set.
- Start from a full hang or full stretch with the arms straight.
- Pull your elbows down and toward your ribs, driving your chest up to meet the bar or handle.
- Bring the load to your upper chest or your chin to the bar, and squeeze the lats at the bottom.
- Return all the way to a straight-arm stretch under control before the next rep.
Breathing. Breathe out as you pull down, in as you return to the stretch.
Form cues that matter
- Pull your elbows to your back pockets.
- Chest up to meet the bar, not chin thrown over it.
- Full stretch at the top of every rep.
- Swinging the body to generate momentum
- Shrugging the shoulders up at the start of the pull
Common mistakes
| The mistake | Do this instead |
|---|---|
| Swinging the body to generate momentum | Fix the torso angle; if you cannot, use assistance or a lighter setting. |
| Shrugging the shoulders up at the start of the pull | Pull the blades down first, then bend the elbows. |
| Stopping halfway up on the way back | Straighten the arms completely between reps — the stretch is where the growth is. |
What makes this variation different
The Band Assisted Pull-Up (Version 3) is a specific version of this movement, and the details in its name change how it should be performed.
- A band gets harder as it stretches, so resistance peaks where the muscle is strongest. It is the easiest way to train at home or while travelling, and it is forgiving on the joints, but it is hard to measure progress precisely.
- The assistance is there so you can train the movement through a full range with good technique before you can do it unaided. Reduce the help gradually — a couple of kilos at a time — rather than in jumps.
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 4-6 | 2-3 min |
| Muscle growth | 3-4 | 6-12 | 2-3 min |
| Endurance | 2-3 | 12-20 | 2-3 min |
- 10-20Weekly sets
- 2-1-1Tempo
- 2-3 minRest
How to progress
Add weight before you add reps. Work at the top of your rep range for two sessions in a row with clean technique, then put the smallest increment available on the Band Assisted Pull-Up (Version 3) and build back up. Small, boring jumps beat big ones.
Variations and alternatives
If you do not have the equipment, or you simply want to rotate the stimulus, these 8 movements train the lats in a similar way.
- Shoulder Grip Pull-Up — Bodyweight
- Chin-Up — Bodyweight
- Cable Bar Lateral Pulldown — Cable
- Assisted Close Grip Underhand Chin-Up — Machine
- Assisted Pull-Up — Machine
- Band Kneeling One Arm Pulldown — Resistance band
- Bench Pull-Up — Bodyweight
- Cable Close Grip Front Lat Pulldown — Cable
Safety
Key takeaways
- Pull your elbows to your back pockets.
- Chest up to meet the bar, not chin thrown over it.
- Work in the 6-12 rep range for muscle growth, leaving a rep or two in reserve on most sets.
- Full range of motion on the Band Assisted Pull-Up (Version 3) matters more than the weight on it.
- Progress gradually and keep technique identical as the load goes up.
Go deeper
FAQ
What muscles does the Band Assisted Pull-Up (Version 3) work?
It works the lats as the prime mover, with biceps, forearms, rear delts, upper back and neck assisting. The midsection also works throughout to keep you stable.
How many sets and reps should I do on the Band Assisted Pull-Up (Version 3)?
Three to four working sets of 6-12 reps suits most people training for muscle growth, leaving one or two reps in reserve. Across all the exercises that train this muscle, 10-20 hard sets a week is a productive range.
Is the Band Assisted Pull-Up (Version 3) good for beginners?
Yes, provided you start light enough to own the technique. Spend the first few weeks on the movement itself with a load you could do several more reps with, and add weight only once the pattern is automatic.
What can I do instead of the Band Assisted Pull-Up (Version 3)?
Shoulder Grip Pull-Up, Chin-Up and Cable Bar Lateral Pulldown all train the lats in a similar way, so any of them works as a substitute when the equipment is taken or you want to rotate the stimulus.
What equipment do I need for the Band Assisted Pull-Up (Version 3)?
This version uses a resistance band. The pattern matters more than the tool, though — the alternatives above cover the same movement with whatever you have available.
Track your sets, reps and progress on the Band Assisted Pull-Up (Version 3) — free, with every exercise in the library.