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Assisted Pull Up

Equipment: Machine

Assisted Pull-Up
Primary Muscles
  • Latissimus Dorsi
Synergistic Muscles
  • Brachialis
  • Brachioradialis
  • Deltoid Posterior
  • Infraspinatus
  • Teres Major
  • Teres Minor
  • Trapezius Lower Fibers
  • Trapezius Middle Fibers

Assisted pull-ups with a machine are a great way to build strength and confidence for doing regular pull-ups. Here are the steps to follow:

  1. Adjust the weight on the machine to match your level of assistance. The more weight you select, the easier the pull-ups will be.
  2. Step onto the platform and grab the handles above your head. You can choose between a wide or narrow grip, depending on which muscles you want to target.
  3. Lift your knees and place them on the padded lever. This will lower the platform and lift you up to the starting position.
  4. Pull yourself up until your chin is above the handles, keeping your elbows close to your body and your core engaged.
  5. Lower yourself down slowly and with control, until your arms are fully extended.
  6. Repeat for as many reps as you can, then step off the platform and rest.

Introduction

The Assisted Pull Up is an exercise that involves lifting one's body up from a hanging position using some assistance, typically provided by a resistance band or a machine. It targets the back, shoulder, and bicep muscles, enhancing their strength and endurance. This exercise is effective for those aiming to improve upper body strength, particularly pull-up capability, making it beneficial for fitness goals such as increasing functional strength, toning, and boosting performance in activities like rock climbing or gymnastics.

Muscles Worked

  • Primary: Latissimus Dorsi, Biceps Brachii, and Back (Erector Spinae)
  • Secondary: Deltoids, Teres Major, Forearm (Brachioradialis), and Abdominal Muscles

How to Do It (Step-by-Step)

  1. Stand under a pull-up bar with a shoulder-width grip. Your feet should be off the ground.
  2. Bend your elbows to lower your body until your upper chest touches the bar.
  3. Keep your core engaged, elbows close to your body, and avoid swinging or jerking movements. Exhale as you pull yourself back up to the starting position.

Tip: Beginners can use a resistance band for assistance. Always ensure the pull-up bar is secure before beginning.

Rep & Rest Guidelines

  • Assisted Pull Up:
    • Strength: 3–5 reps, 2–3 min rest
    • Hypertrophy: 6–10 reps, 45–60 sec rest
    • Endurance: 10–15 reps, 30–45 sec rest

Make your workouts more efficient with Auto Progression and never miss a rest again using the Rest Timer.

Form Tips

  • Maintain a neutral spine and avoid excessive arching or rounding of the back.
  • Keep the elbows close to the body during the movement for maximum effectiveness.
  • Engage your core muscles to stabilize your body throughout the exercise.

When to Use It

  • For novices learning to perform pull ups, assisted pull ups build upper body strength and confidence.
  • Athletes recovering from shoulder injury can use assisted pull ups to regain pulling power without straining the injured area.
  • Experienced exercisers can utilize assisted pull ups as a variation for targeting different muscle fibers during a workout routine.
  • Workout History helps track your progress in various exercises, including assisted pull ups.
assisted pull up - Frequently Asked Questions
Common questions about assisted pull up to optimize your training.

Assisted pull-ups are exercises that use equipment or help from a partner to make pull-ups easier, allowing for more reps and increased muscle activation.

Assisted pull-ups can help build strength, improve technique, and increase the number of pull-ups you can perform, leading to overall upper body development.

Equipment includes resistance bands, dip belts with weights, or a partner providing assistance during pull-ups.

Assisted pull-ups can benefit athletes of all levels. Advanced lifters may use them to increase volume and challenge their muscles.

A common recommendation is 3 sets of 8–12 reps, but this can vary based on your fitness level and goals.

More machine exercises More back exercises