Band Assisted Chin-Up (From Knee)
Expert Advice
Ensure that you are pulling with your back muscles by leading with your chest and keeping your shoulders down and back.
How-to-do Steps
- Loop a band over the special bar and place your knees into the loop.
- Grip the bar with palms facing you, slightly wider than shoulder-width.
- Start from a dead hang with arms fully extended.
- Pull yourself up until your chin is over the bar, keeping your core engaged.
- Lower yourself back down with control to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Band Assisted Chin-Up (From Knee) primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats25%
Traps25%
Secondary
Biceps15%
Forearms10%
Equipment
Band
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band Assisted Chin-Up (From Knee) work?
Band Assisted Chin-Up (From Knee) primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Assisted Chin-Up (From Knee)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band Assisted Chin-Up (From Knee) suitable for beginners?
Yes, Band Assisted Chin-Up (From Knee) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
