Are Pull-Ups A Goal? Stop Relying On Band Assisted Pull-Ups! -

Have you been relying on band assisted pull-ups, and the second you attempt to do unassisted pull-ups they seem impossible? There is a reason (or several) why!

While using band assistance has its place in a well designed, and well rounded pull-up program, relying on band assistance alone often will not get the job done as the band provides the assistance at the wrong time for many people. Also, using band assistance makes it much easier to get sloppy with form and disregard generating tension, and maintaining pull-up specific body positioning. So when you go to do unassisted pull-ups you will likely struggle!

I’ve worked with many clients in person (and online) who dramatically improved their ability to perform pull-ups when they stopped using band assisted pull-ups as a crutch. Many perfectly capable people of all genders, backgrounds, and ages were being held back as they were ONLY doing band assisted pull-ups and weren’t mastering other key fundamentals.

My very popular pull-up program The Ultimate Pull-Up Program has helped THOUSANDS of people of all genders, backgrounds, and ages from at least 86 countries worldwide achieve their pull-up goals (and learn a lot in the process). In my pull-up program, I don’t introduce band assisted pull-ups until phase 3 (this is a 4 phase program). This is very intentional.

While I do use band assisted pull-ups with some clients when I am building up overall volume, and working on the actual pulling mechanics of the exercise, there are other pull-up specific regressions I recommend mastering first. These exercises teach key fundamentals of the pull-up, and will help you get more out of band assisted pull-ups when you progress to doing them.

Several of my go-to pull-up regressions include (all shown in video above):

#1) Eccentric Only Pull-Ups

This exercise will help you become capable of performing the challenging lowering component of the pull-up. This exercise improves upper body eccentric strength, grip, shoulder and scapular controlled mobility, and lumbo-pelvic stability.

#2) Concentric Hang

This exercise will help you become capable of supporting your bodyweight at the top position of the pull-up. The concentric hang improves upper body strength, grip, shoulder and scapular stability (your shoulders and shoulder blades are in a fixed position), and lumbo-pelvic stability.

As this exercise is challenging for some, here is a way it can be modified.

#3) Scapula Pull-Ups

This exercise will help you become capable of supporting your bodyweight from a hanging position. This exercise really strengthens the muscles that are responsible for the controlled movement of the shoulder blades (teaches you to perform pull-ups using the muscles in your mid and upper back versus overcompensating with your arms), and improves upper body strength, grip, shoulder and scapular controlled mobility, and lumbo-pelvic stability.

#4) Inverted Rows (more vertical as I’m being specific to pull-ups)

This exercise strengthens the muscles of the mid and upper back. This exercise also improves grip, shoulder and scapular controlled mobility, and lumbo-pelvic stability.

AFTER you’ve mastered the above exercises, band assisted pull-ups can be a helpful exercise for building up your pull-up volume, and working on technique. I also like to use band assisted pull-ups as part of the warm-up.

With band assisted pull-ups:

Your form should look identical to when you are doing regular pull-ups. You should also be extra mindful of maintaining the same body positioning and tension.

Use as little band assistance as possible that allows you to maintain form, and hit your target number of reps.

Use as little “bounce” from the band as possible.

Barring the rare exception, I have my clients (and people who follow my pull-up program) learn these pull-up specific regressions BEFORE introducing band assisted pull-ups.

To be clear, I’m not saying my way is the ONLY way, but it’s worked well for thousands of people from all around the world.

My pull-up program was recently featured in The New York Times (How To Master The Pull-Up).