Band Assisted Pull-Up vs V-Bar Pulldown

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.

Sit down on a pull-down machine with a V-Bar attached to the top pulley.

Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.

Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. Tip: Keep the torso stationary throughout the movement.

After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.

Repeat for the prescribed number of repetitions.