How to Do Band Assisted Chin Up (From Knee)

Band Assisted Chin Up (From Knee) is a back exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Assisted Chin Up (From Knee)

  1. 01Loop a resistance band over the chin up bar and place one knee securely into the bottom of the loop.
  2. 02Grip the bar with palms facing toward the face at shoulder-width distance.
  3. 03Depress the shoulder blades and pull the chest toward the bar until the chin clears the top.
  4. 04Lower the body until the arms are fully extended at the elbow while maintaining tension in the band.
  5. 05Inhale at the bottom of the movement and exhale forcefully during the upward pull.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Assisted Chin Up (From Knee)

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the band snaps upward, ensure the knee is firmly anchored in the center of the loop throughout the entire pull.

Same coaching engine used inside the A90 app

05 / FAQ

Band Assisted Chin Up (From Knee) questions

What muscles does Band Assisted Chin Up (From Knee) work?

Band Assisted Chin Up (From Knee) is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Band Assisted Chin Up (From Knee) correctly?

Loop a resistance band over the chin up bar and place one knee securely into the bottom of the loop. Grip the bar with palms facing toward the face at shoulder-width distance. Depress the shoulder blades and pull the chest toward the bar until the chin clears the top. Lower the body until the arms are fully extended at the elbow while maintaining tension in the band. Inhale at the bottom of the movement and exhale forcefully during the upward pull.

What is the A90 coach tip for Band Assisted Chin Up (From Knee)?

If the band snaps upward, ensure the knee is firmly anchored in the center of the loop throughout the entire pull.

Is Band Assisted Chin Up (From Knee) suitable for beginners?

Band Assisted Chin Up (From Knee) is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Assisted Chin Up (From Knee)?

Band Assisted Chin Up (From Knee) uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band assisted chin up (from knee) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime