Own Every Range
← Back to library

VIDEO DEMO

Band-assisted chin-up

Regression of Chin-Up

YouTube · Mitchel MayChin-upsWatch the demonstration

REGRESSION · HOW TO DO IT

Band-assisted chin-up

These steps are written specifically for the Band-assisted chin-up. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Band-assisted chin-up. Anchor the band securely and use it to unload the hardest part of the rep.

  2. 02
    Move the pattern

    Set the shoulders away from the ears and drive the elbows down toward the ribs to lift your body.

  3. 03
    Match the demand

    Use this version to make the position repeatable before adding range, load, or speed.

  4. 04
    Finish with control

    Finish without reaching the chin forward, then lower to a long, controlled hang. Finish without craning the neck.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

BACK & LATS / 21

Short rangeShort range

Band-assisted chin-up

Sets: 3–5 · Reps: 3–10

Band-assisted chin-up is a regression of Chin-Up. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The movement finishes with shoulder extension/adduction and elbow flexion, creating a strong shortened contraction after controlling the hang.