Band-assisted Chin-up


Utility: Basic
Mechanics: Compound
Force: Pull



Grab each side of hanging exercise band with both hands. Stretch exercise band down and step onto bottom inside of band with one foot. Stretch band down further by extending leg straight down. Reach up and grasp bar with underhand shoulder width grip while keeping banded leg straight.


Pull body up until elbows are to sides. Lower body until arms and shoulders are fully extended. Repeat.


Free foot can be placed inside of band (as shown) or on top of foot in band for safety in case band slips from foot. At conclusion of set, step down with free foot at bottom of exercises. Dismount band by grasping each side of exercise band, stretch exercise band down, and step out. Continuing to hold on to each side of band while allowing band to contract to normal length.


To decrease difficulty, use thicker band or perform other assisted version of this exercise.


To increase difficulty, use thinner band or place bent knee onto bottom inside of band. See video Band-assisted Chin-up with knee in band. After some time, finally progress to Chin-ups without assistance.




Dynamic Stabilizers

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