How to Do Band Pull Up

Band Pull Up 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 Pull Up

  1. 01Loop a resistance band around the pull up bar and place one foot or knee into the bottom of the loop.
  2. 02Grip the bar with hands slightly wider than shoulder-width and hang with arms fully extended.
  3. 03Depress the shoulder blades and pull the chest toward the bar by driving the elbows down.
  4. 04Lower the body until the arms are straight, resisting the upward pull of the band.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Pull Up

Primary Stabiliser Inactive

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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

Pull the elbows toward the ribcage rather than the chin to maximize lat recruitment and prevent the shoulders from shrugging.

Same coaching engine used inside the A90 app

05 / FAQ

Band Pull Up questions

What muscles does Band Pull Up work?

Band Pull Up is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Band Pull Up correctly?

Loop a resistance band around the pull up bar and place one foot or knee into the bottom of the loop. Grip the bar with hands slightly wider than shoulder-width and hang with arms fully extended. Depress the shoulder blades and pull the chest toward the bar by driving the elbows down. Lower the body until the arms are straight, resisting the upward pull of the band.

What is the A90 coach tip for Band Pull Up?

Pull the elbows toward the ribcage rather than the chin to maximize lat recruitment and prevent the shoulders from shrugging.

Is Band Pull Up suitable for beginners?

Band Pull Up is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Pull Up?

Band Pull Up uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band pull up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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