Band Assisted Chin Up (From Knee)

Category

Back

Difficulty

Beginner

Equipment

Pull-up Bar, Resistance Band

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Biceps Brachii, Rhomboids, Deltoids

How to do it

1. Loop a resistance band around a pull-up bar and secure the other end under one knee while keeping the other leg straight.
2. Grip the pull-up bar with an underhand grip (palms facing back), hands shoulder-width apart.
3. Using the assistance of the band, pull yourself up until your chin is above the bar.
4. Lower yourself back down to the starting position in a controlled manner.

Form tips

• Ensure the resistance band is securely in place under your knee to provide consistent assistance and avoid injury.
• Avoid using momentum; focus on using your arm and back muscles to perform the pull-up.
• Breathe steadily, exhaling as you pull up and inhaling as you lower yourself down.