Band assist plus a wide grip equals lat city.
Wide grip targets the lats, use the band to hit full range and lower slowly.
The band takes a slice of your bodyweight at the bottom of the rep, exactly where a wide-grip pull up is hardest, then helps less as you rise, so you do more of the work where you are strongest. The wide grip biases your lats over your arms, with the biceps assisting the pull. It is the honest route to unassisted wide-grip pull ups, full range from dead hang to chest at the bar.
Thick enough to complete 5 to 8 clean full-range reps. If you are banging out 15, the band is doing too much, go thinner. The goal is to keep sliding down band sizes until you do not need one at all.
Foot gives more assistance and a more stable stretch, knee gives less help and a quicker setup. Most people start with a foot in the loop and graduate to the knee as they get stronger.
The wider hand position reduces how much your biceps can contribute, forcing your lats to carry the pull. Harder per rep, but it builds the back width most people are chasing, and the band lets you train it properly before you can do it raw.
