Band-Assisted Chinup

The band-assisted chinup is a beginner-focused variation to the traditional chinup that strengthens the upper back, biceps, and forearms. Performing this exercise with bands decreases the resistance, allowing for beginners to learn and progress through the movement pattern.


  1. 873_A
    Loop a band around a pullup bar and pull it tight. Place the other end of the band under your foot or knee. Grasp the pullup bar with an underhand, slightly wider than shoulder-width grip, and fully extend your arms.
  2. Band-Assisted Chinup
    Pull yourself up until the chin clears the bar. Be sure to actively contract the back by pulling through the elbows while keeping the head position neutral and eyes forward. Lower the body until shoulders and arms are fully extended and in the starting position.

Trainer’s Tips

  • Do not stop short of the bottom position. Come to a dead hang at the bottom.
  • Do not stop short of the top position. Finish the rep by pulling your chest to the bar.
  • Do not pull through your wrists. Drive your elbows behind you.
  • Avoid rounding in your upper back. Keep your chest up and shoulders back