Back · Resistance Band
Resistance Band Assisted Pull-up
How to do the resistance band assisted pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Vertical Pull
- Mechanic
- Compound
How to do it
Loop a resistance band over the pull-up bar and place a foot or knee in the band. Start from a dead hang, pull your chest toward the bar by driving elbows down and back, then lower with control back to a hang.
- 1Lats and upper back initiating the pull, biceps assisting. Core stays tight so you move as one unit.
Common mistakes
- Kipping or swinging, shrugging up into the ears, or letting the band snap you down. Choose a band that lets you control the lowering.
Muscles worked
The resistance band assisted pull-up mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Kovo programs the resistance band assisted pull-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
- How to do the resistance band good morning
Last reviewed April 2026.