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December 02, 2022 3 min read

Are you having trouble doing a strict pull-up? If so, you're not alone. Many people also struggle with this, mostly because they do not have the strength to make their first pull-up and build from there. Fortunately, this doesn't mean that you will never be able to do a pull-up for the rest of your life. Many individuals have found huge success by starting their pull-up journey with the help of resistance bands, doing what is referred to as an assisted pull-up.

What's an Assisted Pull-Up?

An assisted pull-up is a strength training exercise that can be used to help you build upper body strength. The exercise is performed with the help of a partner, a machine, or, in this case, a resistance band and can be adapted to your level of fitness.

What Are the Main Benefits of Band-Assisted Pull-Ups?

The main benefits of band-assisted pull-ups are that they allow you to perform the exercise with less weight. Also, they can provide resistance throughout the entire range of motion if set up for that specifically. This makes them ideal for people who are new to the exercise or who have difficulty performing regular pull-ups.

In addition, band-assisted pull-ups can be used to increase the difficulty of the exercise for experienced lifters. By using a heavier band that's attached to a weight, you can increase the amount of resistance and make the exercise more challenging.

Overall, band-assisted pull-ups are a great option for people of all levels who want to improve their upper body strength.

How Do I Do a Band-Assisted Pull-Up?

A band-assisted pull-up is a great way to make pull-ups easier and help you build up the strength to do them unassisted. You'll need a resistance band to do this exercise, and you can either loop it around a pull-up bar or tie it to something sturdy, like a tree branch.

To do the exercise, position yourself under the bar and attach the band to the bar and then place your feet on the band as if you're trying to stand on it. In a sense, you're using the bar as an anchor for the band, and with your feet planted into the band, it'll help lift you up!

Once the band is in place, start by doing a dead hang from the bar, and then use your arm and back muscles to help you pull yourself up until your chin is over the bar. Lower yourself back down and repeat for 10-12 reps.

If you find that the band makes it too easy, use a lighter band. If it is too hard, then use a heavier band. We recommend having multiple bands around in case you want to try out what works for you. From there, find one that you can do around 10-12 reps without going to failure while reaching near it.


With that, we hope you find success. Don't lose heart if you find yourself even being able to do just one or two pull-ups at first. Over time, your body and muscles will strengthen. If you're consistent with your training, you'll soon find yourself hitting the 5-mark, then the 10-mark, and so on. From there, you can get rid of the band if you want to, or opt for a lighter one to bring back the difficulty to ensure your muscles keep on getting tested!

POWERBANDS® offers high-quality bands that help one take their health to the next level. If you are looking forPOWERBANDS® to help with assisted pull-ups and more, check out what we offer!