Back · Resistance Band
Band Assisted Chin-up From Knee
How to do the band assisted chin-up from knee, 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
- VerticalPull
- Mechanic
- Compound
How to do it
Loop a resistance band over the bar and place one knee in it for support. Grip the bar with an underhand, shoulder-width grip and pull your chest toward the bar by driving your elbows down and back, then lower to a full hang. The band gives you a boost out of the bottom so you can build chin-up strength.
- 1Biceps and lats working together to pull you up
- 2Strong squeeze of the back at the top
- 3Full stretch at the bottom of each rep
Common mistakes
- Bouncing off the band instead of pulling with control
- Shrugging the shoulders up at the top
- Cutting the range short of a full hang
Muscles worked
The band assisted chin-up from knee mainly works the biceps and lats, with the forearms, mid traps, upper traps, and upper abs assisting.
- BicepsPrimary
- LatsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Lower TrapsMinor
Kovo programs the band assisted chin-up from knee 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 resistance band assisted 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
Last reviewed June 2026.