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

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.

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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