Resistance Band Assisted Pull Up (From Knee) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Resistance Band Assisted Pull Up (From Knee) is a lat-focused exercise that uses a resistance band to reduce the load, making pull-ups more accessible while maintaining proper form. By placing the band under the knees, it provides support during the upward and downward motion, allowing controlled engagement of the lats while also activating the biceps, shoulders, upper back, and core for stability. This setup enables gradual strength development in the pulling muscles, improves upper-body coordination, and reinforces proper pull-up mechanics with reduced risk of strain.
How to Perform
Secure a resistance band to the pull-up bar and loop it around one or both knees for support.
Grab the bar with an overhand grip, positioning your hands slightly wider than shoulder width.
Inhale deeply, engage your core, and tighten your glutes to stabilize your body.
Draw your shoulder blades down and back, then pull your elbows toward the floor while focusing on engaging the lats.
Lift your chin toward the bar until you feel maximum contraction in the lats.
Lower yourself in a controlled manner back to the starting position, maintaining tension in the lats, and repeat for the desired number of reps.
Keep your movements smooth and controlled throughout, avoiding swinging or using momentum.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use a thumbless grip to reduce the load on the biceps.
Maintain a neutral head position, looking straight ahead or slightly upward, to prevent neck overextension and spinal compensation.
Engage your glutes and brace your core to avoid arching the lower back excessively.
Pull only until the lats are fully contracted, avoiding continuation that shifts effort to the chest, which causes elbows to flare, shoulders to round, and pressure in the front of the shoulders.
Understand that individual arm and torso lengths affect whether the chin reaches over the bar; it is not a strict requirement for everyone.
Lower yourself to near full elbow extension but stop short of locking out to protect the elbow and shoulder ligaments.
If a full pull-up is not yet possible, practice slow negatives or hold flexed-arm positions at the top, adding resistance only when control is maintained.
Avoid using straps or kipping motions, as they are unnecessary and can compromise proper technique.
How Not to Perform
Do not swing your body or use momentum to lift yourself, as this shifts work away from the lats.
Avoid flaring your elbows out behind you, which transfers effort to the shoulders and chest.
Do not hyperextend or arch the lower back, which can strain the lumbar spine.
Avoid shrugging your shoulders toward your ears; keep shoulder blades down and back.
Do not overreach with your chin beyond the point of full lat contraction.
Avoid locking out the elbows at the bottom, which stresses ligaments unnecessarily.
Do not crane your neck or look excessively up or down, which can cause spinal compensation.
Avoid using thumbless grips incorrectly or relying on straps or kipping motions to cheat the movement.
Do not rush through reps; maintain slow and controlled motion to maximize lat engagement.
Avoid letting the resistance band slip or providing inconsistent assistance that disrupts form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
