Plan B
Assisted or Band-Assisted Pull-Up
Lats · Upper back · Biceps
3Sets
10Reps
RIR 1-2Load
Swap reason — Keeps the vertical-pull pattern without a pulldown machine. Use the same 3 x 10 and choose a load that leaves 1-2 clean reps in reserve.
Sets done
0 / 3 · 10 reps · RIR 1-2
- 1
Use an assisted machine or loop a strong band around the pull-up bar.
- 2
Start from a full hang with shoulders controlled.
- 3
Drive elbows down and pull your chest toward the bar.
- 4
Lower slowly back to a full hang.
- Form cues
- Use enough assistance for clean reps
- No kicking
- Full range each rep