Band Assisted Muscle-up
The Band Assisted Muscle-up is a compound exercise that combines a pull-up and a dip, using a resistance band for support.
- Attach a resistance band to a pull-up bar.
- Place your knees or feet in the band for assistance.
- Begin in a hanging position, pull yourself up while leaning forward.
- Transition into a dip by pushing your body above the bar.
- Lower yourself back down and repeat.
How to perform the Band Assisted Muscle-up
- Set up. Set up in a stable, balanced starting position appropriate for the Band Assisted Muscle-up using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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