Assisted Pull Up
Description
The assisted pull-up uses a counterweight pull-up machine that offsets part of your bodyweight, allowing you to perform pull-ups with proper form even if you cannot do unassisted reps. It is the most popular machine-based pull-up progression and is available in most commercial gyms.
Muscle Group
Equipment Required
Assisted Pull Up Instructions
- Set the counterweight on the machine. Higher weight means more assistance — start heavier and reduce over time.
- Grip the wide pull-up handles with an overhand grip.
- Kneel or stand on the assistance pad.
- Pull yourself up by driving your elbows down and back until your chin clears the bar.
- Squeeze your lats at the top.
- Lower under control over two to three seconds.
- Reduce the counterweight by 5 to 10 lbs as you get stronger.
- Goal: work toward zero assistance and unassisted pull-ups.
Assisted Pull Up Form & Visual
Assisted Pull Up Benefits
- Develops pull-up strength progressively
- Adjustable assistance for all fitness levels
- Safe and controlled
- Available in most commercial gyms
- Builds pulling strength toward unassisted pull-ups
- Excellent for beginners
Assisted Pull Up Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Brachialis
- Trapezius (lower)
- Rhomboids
- Forearms and grip
Assisted Pull Up Variations & Alternatives
- Pull-Up (unassisted)
- Band-Assisted Pull-Up
- Assisted Close-Grip Pull-Up
- Negative Pull-Up
- Lat Pulldown
