6 min read · Published May 16, 2026

How to do banded pull-ups (and graduate off the band)

A step-by-step guide to using a resistance loop band for assisted pull-ups, picking the right weight, and progressing to your first unassisted rep. From 9 years of @myplayfit.

Banded pull-ups are how almost every adult who didn't grow up doing gymnastics gets their first pull-up. Pick a resistance loop band with the right weight, loop it over the bar, stick your foot or knee in, and pull. The band assists your bodyweight on the way up. Less band over time means more of you doing the work.

Pick the right band weight

The most common mistake is using a band that's too heavy. If the band can pop you above the bar, you're not training the pull — you're getting flung up there. Pick a weight that lets you grind through the last 2-3 reps.

Bodyweight 120-160 lb, no pull-ups yet → Black 50 lb
Bodyweight 160-200 lb, no pull-ups yet → Black + Purple stacked
Bodyweight 200+ lb, no pull-ups yet → Purple 70 lb on its own
Got 1-3 unassisted? → Yellow 15 lb or Red 30 lb to extend your set

Set up the band

Step 1

Loop the band over the pull-up bar

Pinch the band so it folds in half. Drape the fold over the bar, then pull the two free ends through the loop and snug it tight. The band should hang straight down from the bar.

Step 2

Step or kneel into the band

Foot in the loop = max assistance, more stability. Knee in the loop = less assistance, harder to control. Start with foot. Switch to knee when you're chasing 8+ reps with the same band.

Step 3

Hang at full extension

Reach up, grip the bar slightly wider than shoulder-width, and let your arms hang straight. Don't shrug. Engage your shoulder blades — pull them down and back like you're trying to put them in your back pockets.

Step 4

Pull

Pull your chest toward the bar. Drive your elbows down, not back. Don't kick. Don't kip. Just pull. Get your chin clearly over the bar.

Step 5

Lower under control

Three-second descent. The eccentric is where you build strength. Don't drop into the bottom — the band will yank you and you'll lose tension.

Progress off the band

Once you can do 5 clean reps with a given band, drop to the next-lighter resistance. Black 50 lb → Purple 70 lb → unassisted (or band-assisted with the Yellow 15 lb to extend volume past failure).

Train pull-ups 2-3x per week. Mix banded sets with negatives (jump up, lower for 5 seconds) and dead hangs (build grip endurance). If you stall for 2+ weeks, drop the band weight, not the rep count.

Common mistakes

Using a band so heavy you bounce off the bottom (you're not training the muscle)
Kicking your legs (turns it into a kip — different exercise)
Half-rep range (chin must clear the bar)
Dropping the descent (skips the eccentric, the part that builds strength)
Training pull-ups once a week (you need 2-3 quality sessions)