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Band: Assisted Chin Up From Knee

Beginner
Equipment
Lats
Lats
Lats
Lats
Abs
Abs
Abs
Abs
Biceps
Biceps
Biceps
Biceps
Shoulders
Shoulders
Shoulders
Shoulders
Upper back
Upper Back
Upper back
Upper Back
Equipment
Pullup bar
Pullup Bar
Pullup bar
Pullup Bar
Bands
Bands
Bands
Bands
Exercise Type
Strength
Mechanics
Compound
Force Type
Pull (Bilateral)

The band assisted chin up from the knee is a beginner-friendly progression that helps develop the strength required for unassisted chin ups. It targets the lats and biceps while reinforcing proper pulling mechanics and core stability.

Key Benefits:

  • Builds upper body pulling strength, especially in the lats and biceps
  • Promotes good chin up technique in a supported environment
  • Easier setup and more stable assistance compared to foot-based variation
  • Encourages core engagement and full range of motion
  • Excellent stepping stone for mastering bodyweight chin ups
  1. Attach a resistance band securely to the chin up bar and loop the other end around one of your knees.
  2. Grab the bar with a supinated (palms facing you) grip, about shoulder-width apart.
  3. Engage your glutes and core, take a deep breath, and depress your scapulae (pull shoulders down).
  4. Pull your chest toward the bar by driving your elbows down and back, engaging your lats.
  5. Stop when your chin reaches bar level or your lats are maximally contracted.
  6. Lower yourself under control to just before your arms are fully extended.
  7. Repeat for the desired number of repetitions.
  • 🔒 Use a false grip (thumbs over the bar) to reduce biceps dominance.
  • 🧠 Maintain a neutral neck—don’t look too far up.
  • 🦵 Avoid excessive lumbar extension—brace your abs and keep your glutes tight.
  • 🧍‍♂️ Lower yourself slowly and avoid locking the elbows at the bottom.
  • 💥 Don’t over-pull—stop when your lats are flexed, not when your shoulders round forward.
  • 🧗‍♂️ If you’re not ready for full reps, try slow negatives or isometric top holds.
  • ❌ Skip the straps and avoid kipping—this is a strict strength movement.

💪 Use the knee-assisted band chin up to steadily build the strength and control needed for full bodyweight reps. Master this, and unassisted chin ups will be within reach! 🚀

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