Move · Videos · Technique · 5 min

First Pull-Up: Negatives and Band-Assisted Reps

First Pull-Up: Negatives and Band-Assisted Reps — video by FitnessFAQs Play · 5:03

Video by FitnessFAQs on YouTube · Open on YouTube

Two ways to build up to a pull-up: slow lowering (eccentric) pull-ups, with the feet helping if needed, and band-assisted pull-ups done strictly. For beginners who can't yet do a full pull-up.

  • 5 min
  • Beginner
  • Low impact (no jumping)
  • pull-up bar, resistance band
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Step by step 6

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  1. Eccentric pull-ups: start with your chin above the bar and lower at a steady speed into a hang. 0:33
  2. Three levels: let your feet help, then bodyweight only, then add weight once you have some experience. 0:52
  3. Full range: pause with the chin well over the bar, lower to straight arms, shoulders active before relaxing. 1:24
  4. Go slowly, about eight seconds from the top to the hang, and build up to several reps per set. 2:13
  5. Band-assisted pull-ups: straight arms at the bottom, chin over the bar, pausing at both the bottom and top. 3:42
  6. Choose a band that fits your strength and never bounce out of the bottom. 4:16

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Start with the chin clearly over the bar and lower slowly, about eight seconds
  • Keep the shoulders active as the arms straighten before relaxing into the hang
  • With bands, pause at the top and bottom and never bounce out of the bottom

What it works

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Joints it uses 2 takes load

  • Shoulders takes loadslow pull-up lowering, band-assisted pull-ups
  • Elbows takes loadslow lowering and band-assisted pull-ups
  • Wrists & hands movesgripping the bar while hanging

Easier option from the coach: Feet-assisted negatives and band-assisted reps lighten the load

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by FitnessFAQs; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety