What makes you feel like the total badass that you are? For me, it’s lifting heavy weights and executing a pull-up, which I can do for like two reps before I need some assistance. Does anyone else out there feel me on that one? Enter pull-up bands and assisted pull-ups.

If you’re working on your pull-up game and need a little extra assistance (hey, there ain’t no shame in that game), here’s everything you need to know about assisted band pull-ups.

Assisted band pull-ups

What exactly are assisted band pull-ups? Well, let’s start off with pull-ups. Pull-ups are an advanced upper-body exercise that delivers a plethora of benefits. However, they’re challenging and require some upper-body and core strength to begin with, which can make them unattainable to many.

Fortunately, there are these nifty little tools called pull-up bands that can help you with your assisted pull-ups while you’re well on your way to crushing an actual pull-up with the use of no pull-up bands.

Benefits of using pull-up bands for assisted pull-ups

Although you may not think assisted band pull-ups have any benefits — because let’s be real, it’s not the same as a full-blown regular pull-up — there are still some benefits. 

Using pull-up bands to execute assisted pull-ups can help build strength, especially grip strength, develop proper form, and improve stability. They also help you to practice the correct body movement pattern and perfect body positioning. Not to mention, they throw in some variety to your existing workout routine. See, benefits! 

Although this isn’t the same stack of benefits as a traditional pull-up without the use of pull-up bands, assisted pull-ups will still help you gain strength and work the same muscles as traditional pull-ups, including the latissimus dorsi (lats), biceps, shoulders, and upper back muscles.

Assisted pull-ups also provide a stepping stone for individuals who are not yet able to perform full bodyweight pull-ups, explains Michael Hamlin, a personal trainer with over 15 years of experience and the founder of Everflex Fitness. “They allow you to gradually build strength and work towards unassisted pull-ups,” he says.

Using pull-up bands to execute assisted pull-ups creates controlled circumstances, which reduces the risk of potential injury. Finally, successfully completing assisted band pull-ups can boost your confidence and motivation as you work towards achieving unassisted pull-ups.

How to do assisted band pull-ups

Wondering how to do assisted band pull-ups? Well, grab those pull-up bands and get your assisted pull-ups on with these simple steps.

• Step #1: Loop pull-up bands around a pull-up bar to create a hanging loop.
• Step #2: Position yourself on the pull-up bar using an overhand grip (aka your knuckles are facing you) that’s slightly wider than your shoulders.
• Step #3: Place your knees or feet in the pull-up bands. You can use one band or two or your knees or feet. Dealer’s choice all the way around.
• Step #4: Raise your body as high as you can so your chin is above the pull-up bar.
• Step #5: Acknowledge that you are a badass and can do really hard things both inside and outside of the gym. 
• Step #6: Slowly lower your body back down to the starting position. 
• Step #7: Repeat for the desired amount of reps.

If you’re a visual learner like myself, take a look at this helpful how-to video courtesy of the National Academy of Sports Medicine (NASM).

Tips for assisted band pull-ups

Hamlin offers some additional tips for performing assisted pull-ups.

• Choose the right band strength and/or assistance. Use resistance bands, assisted pull-up machines, or a partner’s assistance to tailor the level of assistance to your current strength level.
• Start with light assistance. Begin with a level of assistance that allows you to perform around six to eight reps per set with proper form. Gradually reduce assistance as your strength improves.
• Focus on technique. Pay close attention to your form. Keep your core engaged, shoulders pulled back, and initiate the movement with your back muscles rather than just relying on your arms. Make sure your shoulders don’t roll forward and you keep your shoulder blades tucked in your back pockets for extra stability.
• Gradually increase intensity. As you become more comfortable, increase the challenge by using lighter resistance bands or reducing the assistance provided by the machine or partner.
• Incorporate negatives. Perform negative pull-ups by jumping to the top position and then lowering yourself down slowly. This helps build eccentric strength, which is crucial for pull-up progress. Most people don’t have enough strength for pulling up and then going all the way down. Start at the top to make things easier.

So, how many assisted band pull-ups should you do, exactly? When adding assisted band pull-ups to your workout routine, Hamlin says to aim for a balanced approach that aligns with your current fitness level and goals.

Aim for around 10 reps of assisted band pull-ups in each set and start with a rep range of six to 12 reps per set. “This range is optimal for building strength and muscle while maintaining proper form,” notes Hamlin. 

And don’t forget to rest. “Allow yourself one to two minutes of rest between sets to recover adequately,” shares Hamlin. “If we go close to failure for each set, you will likely need two minutes to recover.”

Finally, incorporate assisted pull-ups into your routine two to three times per week, allowing your muscles time to recover between sessions. “Having a day or two off in between each session is usually enough to recover but it will depend on a lot of other individual factors as well,” says Hamlin. “Start with two to three times per week and see how you feel.”

The bottom line on assisted band pull-ups

Pull-ups are a great compound movement (meaning they use multiple joints and muscles) to add to any fitness routine. 

If you want to build strength and work your way up to doing a full pull-up, start off with assisted band pull-ups. All you need are some pull-up bands and these steps to doing assisted pull-ups. 

Need additional assistance or individualized support to help you reach your fitness goals? Talk to a certified personal trainer.