Band Assisted Pull-Up vs Weighted Pull Ups

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.

Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.

You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position.

Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing yourshoulder blades back and down as you reach the top contracted position.

After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.