Latissimus, Biceps

Banded Chin Ups

Underhand grip pull-ups with a band are a supported variation of classic Chin-Ups, where a resistance band reduces body weight to make the movement easier. This exercise is ideal for beginners learning to perform their first pull-up.

Although there are slight differences in muscle activation between Chin-Ups and Pull-Ups, such as greater biceps and chest engagement in chin-ups and more activation of the lower trapezius in pull-ups. These differences are hardly noticeable for beginners. Both exercises follow a similar activation sequence and are equally effective unless you're pursuing advanced bodybuilding goals.

Necessary equipment

High Bar

Resistance Bands

Banded Chin Ups - the correct execution

Start by securing a strong resistance band (purple) to the pull-up bar so that you can place one foot in it
Place one foot in the band and stabilize yourself before grabbing the bar
Grab the bar with a supinated grip, with your fingers facing towards you
Ensure that your grip width is at least shoulder-width
Retract your shoulder blades downward and back to create a stable starting position
Bend your arms and use the support of the band to effectively pull yourself up to the bar until your head is at least above the bar
Hold the position briefly when you reach the maximum height
Lower yourself slowly and controlled back to the hanging position, using the resistance band for support
Focus on achieving the maximum range of motion in each repetition

The exercise Banded Chin Ups is intended to be used as a hypertrophy exercise.

Which muscles are trained by Banded Chin Ups?

Primary trained muscles for Banded Chin Ups

Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.

Secondary trained muscles for Banded Chin Ups

Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.