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Band: Assisted Pull-Up with Resistance (Knee 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 knee) is a beginner-friendly variation of the pull-up that allows you to build the necessary strength and coordination to progress toward full bodyweight reps.

By looping the band around the knee instead of the foot, this variation creates a more compact, stable position and slightly reduces the assistance compared to the foot version.

Key Benefits:

Builds strength in the lats, biceps, and scapular stabilizers
Helps learn proper pull-up mechanics through full range of motion
Slightly more challenging than the foot-assisted version
Great stepping stone between eccentric pull-ups and unassisted reps
Easy to modify by using different band strengths

Loop a resistance band around a pull-up bar and place your knee into the bottom loop.
Use a pronated grip (palms facing away) slightly wider than shoulder-width.
Engage your glutes and brace your abs to maintain a strong hollow body position.
Pull yourself upward by driving the elbows down and activating the lats.
Bring your chin near or slightly above the bar, depending on your structure.
Lower yourself slowly and under control, stopping just short of locking out your elbows.
Repeat for the desired number of reps.

Use a thumbless grip to reduce excessive bicep engagement.
Keep your head neutral—avoid looking up and extending the neck.
Don’t overarch the lower back—squeeze your glutes and keep your ribs down.
Stop pulling once your lats are fully contracted—don’t overcompensate with pecs or shoulders.
Lower under control—don’t drop or bounce.
If you're still working toward pull-ups, pair this with negatives or isometric holds.
Avoid straps and kipping—focus on strict, clean movement.

💪 The knee-assisted band pull-up is a practical and effective way to develop vertical pulling strength with proper form. Use it consistently to bridge the gap between where you are and your first unassisted pull-up. 🚀

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