Resistance-Band Assisted Muscle-Up
The Resistance-Band Assisted Muscle-Up is a compound exercise that mainly works the back, chest and triceps, with help from the shoulders and biceps. You'll need: pull up bar and resistance bands.
Required Equipment
Resistance-Band Assisted Muscle-Up Muscles Worked
Primary
Lats (latissimus dorsi); Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
How to do the Resistance-Band Assisted Muscle-Up
Secure a resistance band over the pull-up bar and place one foot or knee firmly inside the loop.
Grip the bar slightly wider than shoulder-width apart with an overhand grip, hanging fully extended.
Pull yourself up explosively by driving your elbows down and back toward your hips.
Transition your chest over the bar by leaning forward and shifting your wrists into a support position.
Press down through your hands to straighten your arms into the top support position.
Lower yourself back down in reverse order with control, returning to the starting hanging position.
Resistance-Band Assisted Muscle-Up FAQs
What muscles does the Resistance-Band Assisted Muscle-Up work?
The Resistance-Band Assisted Muscle-Up mainly works the back, chest and triceps, with help from the shoulders and biceps. The main muscles are the latissimus dorsi, pectoralis major and triceps brachii.
What equipment do you need for the Resistance-Band Assisted Muscle-Up?
Pull up bar and resistance bands.
Is the Resistance-Band Assisted Muscle-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Resistance-Band Assisted Muscle-Up go on?
It belongs on push day in a push/pull/legs routine.
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