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Let’s face it –– pull-ups are really freaking hard for the majority of people. According to a study done by the Human Performance Laboratory, “Many individuals struggle with being able to complete one repetition (rep) as well as increasing the maximum number of reps they are able to complete.” 

This is where the best pull-up assist bands come in. If you have the tools to allow you to both support and challenge yourself appropriately, you’ll be able to accurately monitor progress towards your goals –– whatever they may be. pull-up assist bands can allow the user to grow the upper body muscles associated with completing unassisted pull-ups in an achievable way. 

Over 100 Resistance Bands Tested

Among our team of expert product reviewers and testers, there are certified personal trainers, CrossFit L-1 trainers, health coaches, and a USA Weightlifting Level 1 Coach. When we say we know fitness, we really mean it. Heck, we live it every single day. I’ve tested well over 100 resistance bands on the quest to find you the best pull-up assistance bands you can buy. Let’s dive right in.

8 Best Pull-up Assist Bands

Best Pull-Up Assist Band Bundle: WODFitters Assisted Pull-Up Resistance Bands 

Good for: Someone who wants an entire set of pull-up assist bands with various resistance levels.

Best Pull-up Assist Band Bundle
WODFitters Pull Up Assistance Bands
WODFitters Pull Up Assistance Bands

The WODFitters resistance bands add that extra bit of resistance to your workout that not only forces your body to perform better but ultimately provides lasting results. These bands are perfect for men and women learning pull ups, chin ups, ring dips and muscle ups. They are ideal to develop muscle memory and get you to do those kipping pull ups and strict pull ups in no time. They can also be used for a challenging power-lifting session.The WODFitters bands are made of quality material. Continuous layers of tough rubber add a level of resilience and sturdiness that makes these bands outlast any rival. They won’t break on excess stress and won’t be easily deformed.The WODFitters bands can assist you with your mobility training. Stretch your hamstrings, your arm and shoulder muscles. Warm up with them before your workout and strecth with them after.


  • Comes in a set of 4 or 5 bands
  • Color-coded for easy identification
  • Lifetime warranty
  • Versatile and useful for a variety of exercises


  • Not made in the USA 
  • Bands are not labeled with resistance 
  • Cost could be expensive for some people

Looking for a set of the best exercise bands for pull-up assistance versus a single one? WODFitters Pull-up Assistance Bands have you covered with four or five different options in one bundle (depending on your pick). 

Whether you only need 10 pounds of resistance or 125, both are an option in this set. I think this is a good pick for people who either aren’t sure how much resistance they’ll need, or want to be able to progress their assisted pull-ups over time without purchasing new bands. 

An image showing five bands from the WODFitters Resistance Bands collection

Plus, the WODFitters Assisted Pull-Up bands come with a lifetime warranty, so you can feel confident about the durability of the equipment you’re purchasing. This is useful, especially considering you’ll be paying upwards of $100 for a set of 5, which can be expensive for some people.

I personally wish the bands had the resistance amount clearly labeled for easy usage. It’s just inconvenient to have to look up the poundage on each one, especially because I know I won’t remember off the top of my head (I only have so much brain space).

Material:Natural Rubber
Resistance:10-175 pounds
Colors:Red, Black, Purple, Green, Blue

Best Pull-Up Assist Bands for Travel: INTENT SPORTS Pull-Up Assist Bands – Assistance and Resistance Bands for Pull-Up 

Good for: Individuals who travel a lot but still want equipment to help them work on their pull-ups. 

Best Pull-up Assist Bands for Travel
INTENT SPORTS Pull-Up Assist Band
INTENT SPORTS Pull-Up Assist Band

Resistance bands are a great training tool aiding people in developing the strength to achieve pull-ups. Typically, bands are available in sets with each single band offering a different level of resistance. But, the INTENT SPORTS Pull-Up Assist Band offers a full range of resistance up to 120 pounds in one single band. This fully adjustable band attaches to any pull-up bar, which enables users to customize their workout. Included in your purchase of this product is a stylish travel bag, guide, and E-book providing access to exercise videos. These videos guide you with lots of helpful tips on how to gradually lessen the assistance provided by the band. Bring the INTENT SPORTS band anywhere there is a secure place to hang it including your home, garage, gym, and even the park to workout anytime. While this adjustable band will work for many, several users report that it does not provide enough resistance for people weighing over 200 pounds. Additionally, the plastic bearing clasp is said to wear easily. That said, INTENT SPORTS offers a lifetime warranty for a no-risk purchase. 


  • Compact and good for travel
  • Lifetime warranty
  • Fairly inexpensive at $35
  • Adjustable resistance


  • Max resistance of 120 pounds may not be enough for everyone 
  • Made with latex and not suitable for people with latex allergies 
  • Adjusters are made with plastic

The INTENT SPORTS Pull-up Assist Band can be easily packed up into the included carrying case and taken on vacation, work trips, or to your friend’s home gym down the street. The singular band can be adjusted to accommodate three different resistance levels–– low, medium, and high. Plus, for only $35, you get a lifetime warranty on this band. A pretty sweet deal if you ask me!

An image of the Intent Sports pull-up assist band

However, I’m not super crazy about the plastic adjusters on the side of the band. I tend to think plastic wears worse over time versus other materials, so I’m leery of the durability overall. Plus, although the resistance is adjustable, it maxes out at 120 pounds, which won’t be enough assistance for certain beginners.

Material:Natural Rubber
Resistance:Up to 120 pounds
Warranty:Lifetime warranty

Best Pull-Up Assist Bands for Athletes: Gymreapers Resistance Pull-Up Bands 

Good for: Athletes who want assistance with pull-ups with a variety of resistance options.

Best Pull-up Assist Bands for Athletes
Gymreapers Resistance Bands
Gymreapers Resistance Bands

The Gymreapers Resistance Bands provide any fitness fanatic portability and versatility to get an incredible full body workout, anytime or anywhere. They come in five different color coded resistance levels that can be ordered in packs of 3 or 5. The color-coded natural latex rubber resistance bands are 41 inches long and provide the feel of 15 pounds to 175 pounds with resistance. With the Gymreapers resistance bands, it is easy to customize workouts to strengthen any body part in a workout, to use as a pull-up resistance band, or for mobility and rehab work. With some creativity and an easy Google search, you can find numerous exercises that fit individual training goals. These can even replace your traditional weighted exercises if you are on the go or want to diversify your routine. 


  • Available for purchase as sets or individual bands
  • 1 year warranty
  • Variety of resistance options available


  • Long and may be difficult for short people to use
  • Resistance not labeled on the band 
  • Made of latex; not suitable for someone with a latex allergy

For athletes of various strength levels, the Gymreapers Resistance Pull-up Bands offer a wide variety of options for both pull-up assistance and accessory movements. Choose 25 pounds of resistance all the way up to a whopping 175 available. I’m a fan of these bands because you can purchase them both in sets or as singles depending on what you’re looking for. Plus, they also come complete with a one-year warranty.

gym reapers bands hanging

However, I don’t think these bands are the best option if you’re short. Some smaller customers complained the Gymreapers bands were too long. I didn’t have this issue, as I’m around 5’9”, but I do think it is something to be aware of if you are on the shorter side. My only other real gripe with these bands is the lack of labeled resistance. I don’t understand why brands don’t clearly label each band and instead expect customers to remember the amount based on the color (it isn’t happening!). 

Material:Durable Latex
Resistance:15-175 pounds
Colors Available:Blue, Green, Purple, Black, Red

Best Pull-Up Assist Bands for Beginners: SYNTECSO 220-440Lbs Pull-Up Assistance Bands 

Good for: Beginners or heavy people who need help with pull-ups and want a secure option to support them. 

Best Pull-up Assist Bands for Beginners
SYNTECSO Pull-Up Assistance Bands
SYNTECSO Pull-Up Assistance Bands

SYNTECSO Pull-Up Assistance Bands are a heavy-duty, all-in-one band set offering users up to 440 pounds of resistance. This training tool consists of six strong elastic straps with a central pedal resembling a swing. These straps are connected by spring snap hooks intended to enable quick attachment or detachment to fit your training purpose. The nylon straps are adjustable in length so can accommodate users of different heights and weights up to 220 pounds. Resistance offered is dependent on its adjusted length and user weight. The SYNTECSO Pull-Up Assistance Bands can be used for both kneeling and standing exercises to develop arm, leg, chest, or back strength.Several users reported the central pull up pedal to be stiff and uncomfortable, which interferes with performance. Although the design is intended for an easy set up and take down, several reviews found the SYNTECSO bands to be cumbersome. Still, it is an affordable and heavy-duty option for those requiring more resistance.


  • Can handle up to 440 pounds
  • Useable for a variety of exercises
  • 3 different resistance options are available
  • Can attach and detach more/less resistance


  • Some customers said it isn’t ideal for short people due to the length 
  • Swing-like stand can be uncomfortable 
  • No option to purchase additional resistance without rebuying an entirely new set

The SYNTECSO Pull-up Assistance Bands are a solid option for true beginners or heavier people due to the high resistance offered. You can choose amongst 220, 330, or 440 pounds of max resistance, which each differ slightly in price. These pull-up assist bands are unconventional in that they look like a swing at the bottom, with bungee-esque cords on either side attached to nylon straps. The cords can be added or subtracted based on your desired resistance. 

An image of the Syntecso pull-up assist bands

Once again, people complained that this is simply not a good option for short people because the straps are too long. I, once again, can not tell you if this is true or not because it was not my experience as a taller person. 

Something else to be aware of? The swing-like stand can pinch your feet if you’re not careful! If you remember standing on a swing as a kid, the rubber would sort of hot dog in, and scrunch your toes. The experience is quite similar on this pull-up assist device, so make sure to stand with your feet evenly spaced to avoid this unpleasantness. 

Resistance:60-440 pounds
Dimensions:‎12 x 8 x 6.5 inches

Best Heavy-Duty Pull-Up Assist Bands: Rogue Monster Bands

Good for: Someone who needs durable bands that will stand the test of time.

Best Heavy-Duty Pull-up Assist Bands
Rogue Monster Bands
Rogue Monster Bands

Rogue Monster Bands are an easy on-the-go or at-home addition to any style of workout, indoor or outdoor. With the wide variety of resistance and tension options they are great for any workout from resistance training, speed training, and conditioning to rehabilitation, general exercise and stretching.The Rogue Monster Bands come in a variety of colors to make them easily identifiable. The bands come in Pull-up Package sets that include three set bands of varying resistance, or they can be purchased individually to suit your workout needs.The high-quality latex material is durable and proven to last through high-intensity workouts. Thinner bands can be used in place of weights or help add another level of intensity to weightlifting movements. Thicker bands are great when used in conjunction with weights for deadlifts, squats, leg press etc. for added resistance and challenge.Resistance categories explained:The lowest resistance bands are 15-50 pounds. These bands are best for incorporating into your daily workout for added tension, rehabilitation, assisting pull-ups, working upper and lower body areas .– Micro #0: 15-lb resistance - orange– Mini #1 – 30-lb resistance - red – Mini #2 – 50-lb resistance - blueThe mid-level bands are best for someone with slightly more experience in weight training. This level is great for added resistance to bench press, squats, and other lower body exercises. These might be too much if you are aiming for more of a stretch or rehabilitation. – #3 – 65-lb resistance - green– #4 – 100-lb resistance - black The last three bands are the highest resistance. These bands will add more of a challenge to your workout. They are recommended for more experienced lifters and athletes.  – Strong #5 – 140-lb resistance - purple– Strong #6 – 170-lb resistance - red– Super #7 – 200-lb resistance - silver


  • Strong and durable
  • Multi-use for various types of exercises
  • Excellent customer service


  • White powdery residue on the bands 
  • Strong latex smell 
  • 3 bands for $80 is expensive for some

I’ve extensively tested a ton of the best pull-up assisted bands, and the Rogue Monster Bands are the ones that have cemented their place in my personal fitness equipment repertoire. They’re insanely strong, and can be used for pull-ups, deadlifts, and tricep exercises. Rogue rarely disappoints with their products, and these are no exception. The Monster Bands can be purchased as individual bands or in one of two pull-up sets (depending on the resistance you’re looking for).

rogue fitness bands on bar

As much as I love the Monster bands because they’re durable and have multiple functions, they also have their pitfalls. When these bands arrive, they smell like a fresh set of tires, and it’s a smell that is not easily washed off of your hands. I’m also not wild about the cost, as they can be too expensive for some people–– $80 for three resistance bands is pricey. 

Check out our full Rogue Monster Bands review.

Material:Natural Latex Rubber
Resistance:15-200 pounds
Price:$17.25- $80
Colors:Orange, Red, Blue, Green, Black, Purple, Red, Silver

Best Pull-Up Assist Single Band: Vulcan Resistance Band Light Strength Band 

Good for: Someone who only wants one resistance band versus a set.

Best Pull-up Assist Single Band
Vulcan Strength Resistance Bands
Vulcan Strength Resistance Bands

The Vulcan Strength Bands are made of a long-lasting 100% natural latex. Strength Bands are all 41" in length and approx. 3/8" thick. Resistance is increased based on the width of the band: XX Light Strength Band - 1/2" wide. Generally used for stretching and rehab exercises. 20 -35 lbs resistance X Light Strength Band - 1-1/8" wide. Used for stretching, rehab exercises, 30 - 50 lbs of resistance Light Strength Band - 1-3/4" wide. Mostly used for body weight assistance/pull-ups(140 lb BW and below) resistance 50-120 lbs Medium Strength Band - 2-1/2" wide. Used mostly for barbell movements to add resistance/assistance, resistance 50-150 lbs Heavy Strength Band - 3-1/4" wide. Used for High level strength training. resistance 70-150 lbs X Heavy Strength Band - 4: wide. used for Elite Level Strength training barbell work 100 -200 lbs resistance The Vulcan Strength Bands are a great tool for both stretching, and assistance in building strength for dips and pullups. They are also used to provide increased resistance while doing bench press, squats, and dead-lifts, Torso work, etc.


  • Can be purchased as single bands versus a set
  • Light band is just $25
  • Durable without signs of wear and tear


  • Level of resistance is not labeled on the band 
  • The heavier bands go out of stock frequently
  • Not made in the USA

If you already have a good idea of the level of resistance you need, why not just buy a single band versus a set? The Vulcan Resistance Bands can be purchased individually with options from XX Light to Extra Heavy, so you can choose whatever works best for you. Plus, these rubber pull-up bands are durable and likely to last.

I do wish the resistance was explicitly labeled on the band, as having to look up the actual amount in pounds is very inconvenient. Perhaps I am alone in this struggle, but it is absolutely a pet peeve of mine. 

For those of you who pride yourself on purchasing goods only made in the US, these Vulcan Bands are not, although a lot of the equipment produced by this brand is. However, they are still wonderful quality, regardless of where they are manufactured.

Resistance:20-200 pounds
Colors:Red, Purple, Green, Blue, Black, Orange

Best Latex Free Pull-Up Assist Bands: Fringe Sport Latex Free Strength Band

Good for: Someone with a latex allergy who still wants to use resistance bands.

Best Latex Free Pull-up Assist Bands
Fringe Sports Latex-Free Strength Bands
Fringe Sports Latex-Free Strength Bands

The Fringe Sports Latex-Free Strength Bands are made from durable medical-grade rubber. They come in six different resistances: Red band: 20-35 pounds Black band: 30-50 pounds Purple band: 40-80 pounds Green band: 50-120 pounds Blue band: 60-150 pounds Orange band: 70-185 pounds Fringe even offers exercise options for each band on their website. The Fringe Sports Bands are flexible enough to be integrated into stretching and mobility, but strong enough to use for pull-up assistance. Although we wish that the sets would stay in stock more, the free-shipping, hassle-free returns, and one-year warranty make them worth the wait. 


  • Latex-free
  • Free shipping
  • Can purchase bands individually or as a set


  • Set of 6 bands is pricey at $182
  • Resistance is not labeled on the band 
  • Feel slightly less strong than the “same” level of resistance bands from Rogue

If you have a latex allergy, it’s likely at the top of your list to find resistance bands made without real rubber. Luckily, Fringe Sport has come in clutch with options to suit various resistance needs. I like that you’re able to purchase these bands both as a set and individually in pounds ranging from 20-175.

However, a set of six of these bands comes in at a whopping $182, which I understand is more expensive than most people would like to pay for resistance bands. Plus, when I’ve compared these head to head with the Rogue Monster Bands, they feel slightly less strong, even when talking about the same poundage. I’m not sure if it is due to the material, but I feel that it is worth noting.

Material:Biomedical-grade synthetic rubber
Resistance:20-175 pounds
Color:Red, Black, Purple, Green, Blue, Orange

Best Pull-Up Assistance Bands for Full Body Workout: Tikaton Pull-Up Assist Bands Set

Good for: A fitness enthusiast that wants a versatile set of bands to use for a variety of exercises.

Best Pull-up Assistance Bands for Full Body Workout
Tikaton Pull-Up Assist Bands Set
Tikaton Pull-Up Assist Bands Set

The TIKATON Pull-Up Assist Bands Set is a budget-friendly, high-quality set of five levels of resistance bands. Constructed from multiple layers of high-quality latex, the TIKATON Pull-Up Assist Bands are durable, thick, sturdy, and odorless. Use these bands to mix up your strength routine, learn to do a pull-up, or for a dynamic workout on the go.This resistance band set comes with five color-coded levels of resistance ranging from 8 to 125 pounds. What’s more, a door anchor, handles, two carabiners, and instruction book are all included in this set providing users with the option to obtain a full-body workout. A free storage bag also makes it possible to use the TIKATON bands anywhere you like. With overwhelmingly positive reviews on Amazon, these bands appear to be a value purchase for most users. A select few reviews stated that the black band, which provides the most resistance, was not strong enough to support heavier users. 


  • Comes with extras like handles and a door anchor
  • Varied levels of resistance (8-125 lbs)
  • Storage bag is included


  • Heaviest band’s resistance won’t support all beginners 
  • Made of rubber; not suitable for someone with a latex allergy 
  • Resistance level/weight is not labeled on the band

If you want a set of pull-up assist bands that can do more than what the name implies, check out the Tikaton Pull-up Assist Bands. Besides five different rubber resistance bands, you’ll also get a set of handles, a door anchor, and an instruction booklet full of exercise ideas. 

An image of Tikaton pull-up assist band set

Although I love the optionality of these bands, I’m not sure the heaviest option will support a beginner attempting to do assisted pull-ups. Plus, the company did not label the resistance on the bands themselves, which I’ve already said is the equivalent to nails on a chalkboard for me. 

Material:Natural Rubber
Resistance:15-125 pounds
Colors:Black, Purple, Green, Red, Yellow

Other Pull-Up Assist Bands We Tried and Researched 

There are dozens upon dozens of pull-up assist bands to choose from. Here are a few others we tried or researched that didn’t quite make our best resistance bands list:

AmazonBasics Resistance and Pull-up Bands: These bands are a super budget option for those who want to spend very little cash. With such an inexpensive product, there are bound to be tradeoffs, and the durability of the AmazonBasics bands are questionable based on customer reviews.

REP Pull-Up Bands: At an average price point, the REP Pull-Up Bands are a pretty decent option. However, they are made of latex, which is worth noting if you are allergic.

Rubberbanditz Combo Band Set: With a lifetime warranty, the Rubberbanditz Combo Band Set may be a good option if you’re willing to fork over $120 for a set. 

How We Picked and Tested the Pull-Up Assist Bands

I’ll be perfectly honest with you –– a lot of pull-up assist bands on the market will get the job done. However, some will function better than others, especially depending on specific considerations you may want or need to take. Here are the top things our expert product testers looked at when using these pull-up assist bands:

  • Durability: Is there a warranty? How well will this hold up over time? Do we see signs of wear quickly?
  • Price: How expensive is a single band versus a set? Is the price comparable to others on the market?
  • Optionality: Can these be used for more than just pull-ups? What else can they be used for? Will they work for the majority of people?
  • Materials used: Is latex the main material used? Do the bands smell strongly due to the material used?
  • Overall value: Does the price match up with the product the customer will receive? Are these a good deal?

Why You Should Have Pull-Up Assist Bands

Not sure why you should purchase pull-up assist bands? Don’t just take it from me–– take it from a certified personal trainer:

“Pull-up assist bands are a great tool for beginners to learn how to do pull-ups, and for intermediate exercises to improve their pulling strength,” Amanda Capritto, CPT, explains. “These looped resistance bands allow people to move through the full range of motion with control and develop proper pull-up technique, as opposed to the common mistakes often seen in beginners: flailing, poor attempts at kipping, protracted (rounded) shoulder blades, and kicking the legs.”

How to Choose the Best Pull-Up Assist Bands for You

With so many different options on the market for pull-up assist bands, it can be confusing and frustrating to try and make a decision on your own. Here are the main things you should consider before choosing a set or singular band to add to your home gym repertoire:

Fitness Level 

Be realistic with yourself–– are you able to crank out 12 unassisted pull-ups before your body gives out or do you struggle to do one? If the former is true, all you probably need is a band or bands with light resistance. Consider checking out a light to medium resistance set to get a customizable experience. For those who struggle with completing one pull-up properly (no shame at all), consider picking up heavier resistance bands closer to 100 pounds.


For those who have a latex allergy, you’ll obviously want to avoid the majority of resistance bands as they are constructed out of pesky rubber. However, plenty of companies like Fringe Sport and TheraBand have thoughtfully made options that are latex free, so be sure to look out for these specific bands. 


Generally speaking, resistance bands are not cost-prohibitive, like say a Rogue Power Rack might be. However, if you’re only looking to spend something like $20, your options may be limited. This doesn’t mean you have to suffer on quality–– plenty of high-caliber bands are offered for sale as singles, which can make them more affordable than purchasing a set of five.


If you’ve never attempted a pull-up before or have little upper body strength, the general rule of thumb for the appropriate resistance would be 10 pounds under your body weight. This essentially means all you’re pulling is 10 pounds, because the band is compensating for the rest. Obviously, this is just a good place to start, and some may need more or less help as a beginner. Consider your bodyweight and adjust the resistance needed accordingly. 


If you’re a big time traveler, finding high-quality, resistance bands that are portable or easy to travel with is a must. Some sets even come with a handy carry bag for easier stowability. Generally, most resistance bands should be unproblematic to travel with, unless you’re attempting to bring a Gorilla Bow on an American Airlines flight (spoiler, that won’t work out well as the thing looks like a bow and arrow). 

Pull-Up Assist Bands vs. Loop Resistance Bands 

You might be asking yourself, “What the heck is the difference between loop and pull-up bands?” I’m glad you asked! 

Pull-up assist bands are generally much longer than loop bands and offer quite a bit more resistance. If you’re looking for resistance bands that will help you activate your glutes, allow you to stretch a little deeper, and add some yoga into your routine, you might like loop bands better.

However, if you want a durable band that will allow you to rep out some pull-ups or to add additional challenge to your barbell deadlift, pull assist bands are your best option.

Still wondering what some of our top choices for loop resistance bands are? Check them out below:

Titan Fitness Loop Resistance Bands: With a strong 1-year warranty, the Titan Fitness Loop Resistance Bands are impressively durable. Plus, with included free shipping, it’s hard to go wrong.

titan loop resistance bands

Gritin Resistance Bands: Looking for a budget option? The Gritin Resistance Bands are under $10 on Amazon and are each labeled with the specific resistance amount.

Pull-Up Assist Bands FAQs

Do pull-up assist bands actually help?

Yes, pull-up assist bands can be a great tool to help people get stronger while adding some (you guessed it) assistance.

What pull-up assist band should I get?

This all depends on where you’re at with your unassisted pull-ups. If you can do one unassisted, you can likely go for a lighter resistance band, because you need less support. If you’re nowhere near getting a pull-up on your own (no shame at all) picking a heavy duty band is your best bet. To pick the best pull-up bands, you’ll need to accurately assess your own strength.

Are banded pull-ups good?

Yes! Doing banded pull-ups is a great way to work on your strength as you make headway towards performing unassisted pull-ups. You’ll likely also see improvements in your strength training regime, since you’ll be getting stronger overall.

Do the different colors in a resistance band set mean anything?

Yes, they generally indicate a variety of resistance levels. For example, the black band might be the strongest in a set or the weakest. There is no universal code to know what each color means, unless you either look online or the company has properly labeled the rubber band.

What’s the difference between a chin-up and a pull-up?

Both appear on the surface to be similar motions, but involve a different grip, which in turn, targets different muscles. 

“Chin-ups and pull-ups both engage many muscle groups throughout the body, including the back muscles, deltoids, biceps, triceps, pectorals, and core. While the primary movers are the same in both exercises, due to the difference in grip — specifically pronation (pull-ups) and supination (chin-ups) — the supporting muscles differ slightly,” explains CPT Amanda Capritto. “During chin-ups, your biceps, pecs, and anterior deltoids support the movement pattern, but during pull-ups, your latissimus dorsi, rhomboids, and posterior deltoids support the movement pattern.”

Both can usually be included in resistance training home workouts, provided you have a pull-up bar and complete a good warm up first. 

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