Band Assisted Chin-Up

Also known as: Banded Chin-Up, Band Assisted Chinup, Resistance Band Chin-Up

Band Assisted Chin-Up is a compound band exercise that trains the lats.

Open in MyoAmigo →

Primary muscles: Lats

Secondary muscles: Biceps, Middle Back, Forearms

How to do it

1. Choke a resistance band around the center of the pull-up bar. A THICKER band gives MORE help, so it makes the set easier. The goal over time is to need less of it.
2. Pull the end of the band down and place one bent knee or foot into the loop, making sure it won't slip. Take a shoulder-width underhand grip on the bar. This is your starting position.
3. Pull yourself upward by driving the elbows down toward your ribs until your chin clears the bar, keeping the torso upright.
4. Pause briefly at the top, then lower under control to a full hang.

Track it with MyoAmigo

You log the assistance (the machine stack or band) and your reps for each set. Progress runs the other way here: when you reach the top of your rep range, MyoAmigo suggests taking assistance off, down to unassisted. It also credits this work toward your weekly Lats volume on the MyoMap heatmap. See also progressive overload.

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