Band-assisted Parallel Grip Pull-up
The Band-assisted Parallel Grip Pull-up primarily works the Latissimus Dorsi, with secondary activation of the Brachialis, Brachioradialis, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Brachii (Long Head), Triceps (Long Head). It is a band compound exercise at beginner difficulty.
A band compound pull exercise targeting the Latissimus Dorsi.
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi |
| Secondary | Brachialis, Brachioradialis, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Grab each side of hanging exercise band with both hands. Stretch exercise band down and step onto bottom inside of band with one foot. Stretch band down further by extending leg straight down. Reach up andgrasp parallel barswhile keeping banded leg straight. Execution: Pull body up until elbow are to sides. Lower body until arms and shoulders are fully extended. Repeat. Comments: Free foot can be placed inside of band (as shown) or on top of foot in band for safetyin effort to prevent band from slipping from foot. At conclusion of set, step down with free foot at bottom of exercises. Dismount band by grasping each side of exercise band, stretch exercise band down, and step out. Continuing to hold on to each side of band while allowing band to contract to normal length.
Alternative Exercises
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