Strength

Band Assisted Hammer Pull Up

Improve your upper body strength with the Band Assisted Hammer Pull Up. This workout targets your arms and back by pulling up to a bar using a 'hammer' grip, with a resistance band for extra support. Ideal for enhancing pull-up skills and post-injury recovery.
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Band Assisted Hammer Pull Up instructions
Step-by-step instructions
1
Find a pull-up bar and loop a resistance band over it, making sure it's secure.
2
Place one foot (or knee) in the lower loop of the band, allowing it to support some of your weight.
3
Grab the pull-up bar with both hands, palms facing towards each other (a 'neutral grip').
4
Pull your body up towards the bar, aiming to get your chin above it.
5
Lower yourself in a controlled manner back to the starting position and repeat for the programmed number of reps.
Find a pull-up bar and loop a resistance band over it, making sure it's secure.
Place one foot (or knee) in the lower loop of the band, allowing it to support some of your weight.
Grab the pull-up bar with both hands, palms facing towards each other (a 'neutral grip').
Pull your body up towards the bar, aiming to get your chin above it.
Lower yourself in a controlled manner back to the starting position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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