Exercise Comparison
Band Assisted Pull-Up vs Latissimus Dorsi-SMR
Side-by-Side
Muscle Analysis
Shared
Only in Band Assisted Pull-Up
Instructions
Band Assisted Pull-Up
Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
After a brief pause, return to the starting position.
Latissimus Dorsi-SMR
While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.
Verdict
Both exercises target the lats. Band Assisted Pull-Up is a beginner exercise using other, while Latissimus Dorsi-SMR is beginner and uses foam roll. Choose Band Assisted Pull-Up if you have access to other, or Latissimus Dorsi-SMR if you prefer foam roll. Band Assisted Pull-Up is a compound movement working multiple joints, making it better for overall strength. Latissimus Dorsi-SMR isolates the target muscle for focused development.