ex_UGBP7X

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Back · Band

Band Pull Up

beginnerstrengthMale & female model

Band Pull Up is a beginner compound strength exercise that works the lats (back), with the shoulders and triceps assisting. It needs a band and a sturdy surface. 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

Shoulders · Deltoids
Triceps · Triceps Brachii

How to do Band Pull Up

Securely loop a resistance band around a pull-up bar. Place one or both feet into the bottom of the loop band. Grip the pull-up bar with your hands slightly wider than shoulder-width apart, palms facing forward.
Start in a dead hang position with your arms fully extended.
Pull yourself upward by bending your elbows and driving them down towards your sides, bringing your chin above the bar.
Lower yourself back to the starting position with control. Repeat for the desired repetitions.

Form tips

Breathe steadily, exhaling as you pull up and inhaling as you lower yourself.
Adjust the resistance band to match your strength level. Thicker bands provide more assistance.
Avoid using momentum; focus on pulling with your back and arms.

Band Pull Up alternatives

Archer Pull Up

Lats · advanced

Commando Pull-Up

Lats · intermediate

Kipping Pull Up

Lats · intermediate

Suspension Trainer With Grips Pull-Up

Lats · intermediate

More lats exercises

Assisted Pull Up

Lats · beginner

Pull Up Normal Grip

Lats · intermediate

Assisted Pull Up Normal Grip

Lats · beginner

Assisted Pull Up Wide Grip

Lats · beginner

Assisted Pull Up Close Grip

Lats · beginner

Pull Up Wide Grip Front View

Lats · intermediate

Assisted Parallel Close Grip Pull Up

Lats · beginner

Lying Pull Over With Resistance Band Cable

Lats · beginner

Band Pull Up FAQ

What muscles does Band Pull Up work?

Band Pull Up mainly works the lats in the back (Latissimus Dorsi and Teres Major). The shoulders and triceps work as secondary muscles.

What equipment do you need for Band Pull Up?

You need a band and a sturdy surface.

How many sets and reps of Band Pull Up 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 Pull Up good for beginners?

Yes. Band Pull Up is rated beginner, so it's a sound choice while you learn to train the lats.

How many calories does Band Pull Up 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 Pull Up?

Other exercises for the lats include Archer Pull Up, Commando Pull-Up, Kipping Pull Up and Suspension Trainer With Grips Pull-Up.

For developers

Use Band Pull Up in your app

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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_UGBP7X" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_UGBP7X",
  "name": "Band Pull Up",
  "model": "male",
  "counterpartId": "ex_AKQP42",
  "target": "Lats",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_UGBP7X/mp4-720.mp4?…",
    "poster": "https://…/ex_UGBP7X/poster.jpg?…"
  }
}