Back · Resistance Band
Resistance Band Assisted Neutral Grip Chin-up
How to do the resistance band assisted neutral grip chin-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
- Reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Loop a resistance band over a pull-up bar and place one knee or foot in the loop for assistance. Grip the parallel handles with palms facing each other and hang at full stretch. Pull your body up until your chin clears the bar, letting the band help at the bottom, then lower with control. Keep your shoulder blades drawing down and back as you pull.
- 1Your lats and biceps pulling your chin over the bar
- 2Your shoulder blades drawing down and back to start the pull
- 3The band giving the most help at the bottom of each rep
Common mistakes
- Swinging or kicking your legs to get up
- Shrugging your shoulders or straining your neck
- Bouncing off the band instead of pulling with control
Muscles worked
The resistance band assisted neutral grip chin-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
- Lower AbsMinor
Kovo programs the resistance band assisted neutral grip chin-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 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.