Band Assisted Chin-Up (From Knee)

Músculo objetivo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Músculos sinergistas: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
Equipamiento: Band
Parte del cuerpo: Back
Tipo: Strength

The band assisted chin-up (from knee) is a back-building pulling exercise that primarily targets the lats (latissimus dorsi), teres major and minor, infraspinatus, and the lower and middle trapezius, with the biceps, brachialis, brachioradialis, and rear deltoids assisting. A resistance band looped over the bar takes some of your bodyweight through your knee, making the chin-up accessible while you build the strength to do unassisted reps.

Cómo hacer el Band Assisted Chin-Up (From Knee)

1Loop a resistance band over the chin-up bar and pull the bottom of the band down so it hangs in the centre.
2Grip the bar with an underhand (supinated) grip about shoulder-width apart, palms facing you.
3Place one knee into the bottom of the band so it supports part of your bodyweight, then hang with your arms fully extended.
4Brace your core and pull your shoulder blades down and back to set your starting position.
5Pull your body up by driving your elbows down toward your ribs until your chin clears the bar.
6Squeeze your lats and biceps briefly at the top without swinging or kicking off the band.
7Lower yourself under control until your arms are fully extended and your shoulder blades reset.
8Complete your reps, then carefully remove your knee from the band and step down.

Consejos de técnica

Pick a band that lets you complete your target reps with the last one or two feeling hard, then move to a lighter band as you get stronger.
Lead the pull with your elbows rather than your hands to keep tension on the lats instead of only the arms.
Keep your knee passive in the band so it assists evenly, instead of pushing off it to bounce out of the bottom.
Pull your shoulders down away from your ears at the start of every rep to protect the shoulder joint and engage the lower traps.
Control the lowering phase for a full count; the eccentric is where much of the strength carryover to unassisted chin-ups happens.

Errores comunes

Using a band so thick it does most of the work, which removes tension from the lats and stalls progress toward unassisted reps.
Pushing off the band with the knee to gain momentum, which turns the pull into a kip and cheats the back muscles out of work.
Stopping short of full lockout at the bottom, which shortens the range of motion and limits lat development.
Shrugging the shoulders up toward the ears, which loads the upper traps and shoulders instead of the lats and lower traps.
Rushing the descent and dropping into the dead hang, which wastes the eccentric and stresses the elbows and shoulders.

Preguntas frecuentes

What muscles does the band assisted chin-up work?

It primarily works the lats (latissimus dorsi), teres major and minor, infraspinatus, and the lower and middle trapezius, with the biceps, brachialis, brachioradialis, and rear deltoids assisting the pull.

Is the band assisted chin-up good for beginners?

Yes. The band supports part of your bodyweight through your knee, so you can train the full chin-up movement with good form before you have the strength for unassisted reps.

How do I progress to an unassisted chin-up?

Move to progressively lighter (thinner) bands as you get stronger, focus on a controlled lowering phase, and add reps over time until a light band lets you do clean reps, then try without one.

Chin-up vs pull-up — what's the difference?

A chin-up uses an underhand grip with palms facing you, which involves the biceps more, while a pull-up uses an overhand grip. Both heavily target the lats and upper back.

How many sets and reps should I do?

For building strength, aim for 3 to 4 sets of 6 to 10 reps with a band that makes the final reps challenging. Rest 1 to 2 minutes between sets.