Band Assisted Pull-Up

RhomboidsLatissimus DorsiBandBeginner
Place a resistance band around a pull-up bar. Hold onto the bar with an overhand grip and position your feet on the band, creating tension. Hang with your arms fully extended, then pull yourself up until your chin is above the bar. Lower yourself back down to starting position. Repeat.

How to perform the Band Assisted Pull-Up

  1. Set up. Set up in a stable, balanced starting position appropriate for the Band Assisted Pull-Up using your band.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rhomboids.
  3. 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 rhomboids 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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