Band assisted pull-up

Cómo hacer el Band assisted pull-up

1. 1Loop a resistance band over the middle of the pull-up bar and pull the end through itself so it hangs securely.
2. 2Choose a thicker band for more assistance or a thinner one for less; the stronger the band, the more bodyweight it offsets.
3. 3Grip the bar slightly wider than shoulder-width with an overhand grip, wrapping your thumbs around the bar.
4. 4Place one foot (or both knees) into the bottom of the band loop and let it support your weight as you hang with arms fully extended.
5. 5Pull your shoulder blades down and back, then drive your elbows toward your ribs to lift your chest up to the bar.
6. 6Continue until your chin clears the bar, keeping your core braced and your body from swinging.
7. 7Lower yourself under control until your arms are fully extended again, resisting the band's pull on the way down.
8. 8Complete your reps, then step out of the band carefully and remove it from the bar.

Consejos de técnica

• Set your shoulders before each rep by pulling your shoulder blades down and together, so the lats start the movement instead of the arms.
• Keep your torso slightly leaned back and drive your elbows down toward your hips to bias the lats over the biceps.
• Control the lowering phase rather than dropping; the band makes it easy to bounce, but a slow descent builds the most strength.
• Progress by switching to a thinner band as you get stronger, gradually removing assistance until you can do unassisted pull-ups.

Errores comunes

• Using a band so thick it does most of the work, which limits the strength carryover toward an unassisted pull-up.
• Bouncing out of the bottom using the band's recoil, which removes tension from the lats and shortens the working range.
• Shrugging the shoulders up toward the ears instead of pulling the shoulder blades down, which shifts load off the back.
• Pulling only partway and not clearing the chin over the bar, cutting the rep short and reducing the training effect.

Preguntas frecuentes