Chin Up (Band Assisted)
Trains the lats, with help from the upper back, biceps and shoulders. You need a resistance band. One of our free programs uses it, across 4 sessions.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Chin Up (Band Assisted)
- Loop a resistance band around a pull-up bar and secure the other end under one knee while keeping the other leg straight.
- Grip the pull-up bar with an underhand grip (palms facing back), hands shoulder-width apart.
- Using the assistance of the band, pull yourself up until your chin is above the bar.
- Lower yourself back down to the starting position in a controlled manner.
Form cues
Getting it right
- 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.
Muscles worked
What Chin Up (Band Assisted) trains
In the programs
How our programs run the Chin Up (Band Assisted)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×1–5the shape they run most (4 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Strong Curves (Beginner) | Workout B — Phase 3 | 3×1–5 | Fixed weights |
See it in action
Watch the Chin Up (Band Assisted) progress week by week
A full run of a program built around it, session by session, in the real app.
Substitutes
Swap Chin Up (Band Assisted) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Chin Up (Band Assisted) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.