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Band: Assisted Pull-Up (Foot Loop)

Beginner

Equipment

Lats

Abs

Abs

Biceps

Shoulders

Upper Back

Equipment

Pullup Bar

Bands

Exercise Type

Strength

Mechanics

Compound

Force Type

Pull (Bilateral)

The Assisted Pull-Up with Resistance Band (from foot) is a beginner-friendly version of the traditional pull-up. By attaching a band to your foot, you reduce the amount of bodyweight lifted, allowing you to build strength and refine technique through the full range of motion.

This variation emphasizes the lats and biceps and is a great transition between eccentric pull-ups and unassisted reps.

Key Benefits:

Strengthens lats, biceps, and scapular stabilizers
Perfect for learning pull-up mechanics
Reduces load while maintaining proper movement pattern
Smooth progression from negatives to full pull-ups
Helps improve upper-body pulling endurance

Attach a resistance band to a pull-up bar and loop the bottom end around one foot.
Grasp the bar with a pronated grip, slightly wider than shoulder width.
Brace your core and glutes, keeping the body stable and aligned.
Pull yourself up by driving your elbows down and activating your lats.
Raise your chin toward or above the bar (depending on your limb length).
Lower yourself slowly, maintaining control until elbows are nearly extended.
Repeat for the desired number of reps.

🤲 Use a thumbless grip to reduce bicep dominance.
🧍 Maintain a hollow body position if the bar height allows (legs straight and slightly forward).
🧠 Keep your neck neutral—no excessive looking up.
🧘 Avoid arching your lower back by bracing your abs and glutes.
⚠️ Don’t over-pull with your pecs—stop once the lats are fully contracted.
📏 It’s okay if your chin doesn’t clear the bar—work with your anatomy.
🔁 If you're not yet ready, practice negatives or flexed arm holds instead.
🚫 Avoid using straps or kipping—keep it strict.

💪 The band-assisted pull-up is one of the most effective ways to progress toward unassisted reps. Use it consistently to strengthen your upper body and conquer the pull-up bar with confidence. 🚀

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