Latissimus, Upper Back

Banded Pull Ups

Band-assisted pull-ups make traditional pull-up training easier by providing support through a resistance band. This exercise is particularly suitable for beginners or individuals looking to build upper body strength before being able to perform unassisted pull-ups. It primarily targets the back and arms. Compared to regular overhand-grip pull-ups, the intensity is reduced, allowing for a focus on proper form. This variation also helps in progressively learning pull-ups, similar to how negative pull-ups serve as a stepping stone to completing full pull-ups.

Necessary equipment

High Bar

Resistance Bands

Banded Pull 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
Grap the bar in a pronated grip so that the fingers points away from your body
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 Pull Ups is intended to be used as a hypertrophy exercise.

Which muscles are trained by Banded Pull Ups?

Primary trained muscles for Banded Pull 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.
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.

Secondary trained muscles for Banded Pull Ups

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.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.