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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Upper back
- Equipment
- Resistance bands Pull-up bar
Band Assisted Chin Up (From Knee)
4 steps Updated 29/08/2026
Band Assisted Chin Up (From Knee) is a bodyweight exercise targeting Middle Back (Latissimus Dorsi, Teres Major) using Pull Up Bar, Resistance Band.
Step by step
How to perform it
- Loop a resistance band around a pull-up bar and secure the other end under one knee while keeping the other leg straight.
- Grip the pull-up bar with an underhand grip (palms facing back), hands shoulder-width apart.
- Using the assistance of the band, pull yourself up until your chin is above the bar.
- Lower yourself back down to the starting position in a controlled manner.
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Variations and related exercises
Alternate Superman
Archer Pull Up
Around the World Superman Hold
Assisted Chin Up Normal Width Reverse Grip
Last updated: 29/08/2026
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Band Assisted Chin Up (From Knee)
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