Exercise
Assisted Pull-Up
The Assisted Pull-Up helps you build pulling strength by reducing bodyweight resistance, making it easier to learn proper pull-up technique and control.
Assisted Pull-Up
The Assisted Pull-Up is designed to bridge the gap between no pull-ups and full bodyweight repetitions. By using a machine or resistance band, part of your bodyweight is supported, allowing you to focus on smooth, controlled movement rather than struggling to complete each rep.
This assistance makes the exercise ideal for learning correct pulling mechanics. You can practice starting from a full hang, pulling your body upward with control, and lowering yourself back down without losing tension. Because the support can be adjusted, the exercise scales naturally as strength improves.
Assisted Pull-Ups fit well into strength training, hypertrophy routines, and skill-building programs. They are commonly used as a primary pulling movement for beginners or as accessory work for more advanced athletes working toward strict, unassisted pull-ups.
How to Perform the Assisted Pull-Up
- Attach a resistance band to a pull-up bar or set up an assisted pull-up machine. Make sure the band or platform provides enough support to complete the full movement with proper control
- Place one or both knees on the band or platform, then grip the bar slightly wider than shoulder-width apart. Keep your core tight and your shoulders pulled back.
- Begin the movement by driving your elbows down and back, pulling your chest toward the bar. Avoid letting your shoulders shrug up as you lift.
- Pause briefly at the top, keeping your chin above the bar and squeezing your back muscles.
- Lower yourself slowly and under full control until your arms are nearly straight — this eccentric phase is key for building strength.
- Repeat for 6–12 reps, adjusting band tension or machine assistance to challenge your current ability without compromising form.
Important information
- Keep your core engaged throughout the set to avoid arching your lower back.
- Control the downward phase: this is where most strength gains occur.
- Gradually reduce assistance over time to progress toward unassisted pull-ups.
- Avoid jerking movements or swinging your legs for momentum.
- Focus on leading with your elbows, not your hands, to activate the lats effectively.
FAQ - Assisted Pull-Up
The assisted pull-up primarily targets the latissimus dorsi (lats), rhomboids, and biceps. It also engages your rear deltoids, lower trapezius, and core muscles as stabilizers, making it an excellent compound movement for upper body development.
To make assisted pull-ups easier, increase the assistance by using a heavier counterweight on the machine or a stronger resistance band. To make them more challenging, gradually decrease the assistance until you're using just enough support to complete your target rep range with proper form.
Aim for 3-4 sets of 8-12 repetitions with sufficient assistance to maintain proper form throughout each set. As you get stronger, focus on reducing the assistance rather than increasing repetitions, which will better prepare you for unassisted pull-ups.
The most common mistakes include relying too heavily on the assistance (using more than needed), kicking or swinging the legs for momentum, and not achieving full range of motion. Focus on controlled movement, fully extending your arms at the bottom, and bringing your chest to the bar at the top.
Progress varies based on consistency, starting strength, and body composition, but most people can transition to unassisted pull-ups within 2-6 months of regular training. Track your progress by gradually reducing assistance levels while maintaining good form and consistent rep ranges.
Assisted Pull-Up
Exercise Details
Primary Muscles
Secondary Muscles
Muscle Groups
Mechanic
Risk Areas
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
