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Back · Band
Band Assisted Chin Up (From Knee)
Band Assisted Chin Up (From Knee) is a beginner compound strength exercise that works the lats (back), with the biceps, upper back and shoulders assisting. It needs a band and a pull-up bar. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Biceps · Biceps Brachii
- Upper Back · Rhomboids
- Shoulders · Deltoids
How to do Band Assisted Chin Up (From Knee)
- 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 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.
Band Assisted Chin Up (From Knee) alternatives
More lats exercises
Band Assisted Chin Up (From Knee) FAQ
What muscles does Band Assisted Chin Up (From Knee) work?
Band Assisted Chin Up (From Knee) mainly works the lats in the back (Latissimus Dorsi and Teres Major). The biceps, upper back and shoulders work as secondary muscles.
What equipment do you need for Band Assisted Chin Up (From Knee)?
You need a band and a pull-up bar.
How many sets and reps of Band Assisted Chin Up (From Knee) should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Assisted Chin Up (From Knee) good for beginners?
Yes. Band Assisted Chin Up (From Knee) is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Band Assisted Chin Up (From Knee) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Assisted Chin Up (From Knee)?
Other exercises for the lats include Assisted Chin Up Close Grip, Assisted Chin Up Reverse Close Grip, Assisted Chin Up Reverse Wide Grip and Assisted Close-Grip Underhand Chin-Up (Variation 2).
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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