Back · Pull-up bar

Assisted Pull-Up

The assisted pull-up is a compound vertical pulling exercise that develops the latissimus dorsi, upper back, and biceps with reduced body weight. It is ideal for lifters working toward unassisted pull-ups and fits into the primary pulling slot of a back or upper-body routine.

Muscles: Back
Equipment: Pull-up bar
Type: Strength
Animation: Men and women

How to do it

Step onto the assisted pull-up machine and place your knees on the pad, or use the band for assistance if using a regular pull-up bar.
Grip the pull-up bar with your palms facing forward, hands slightly wider than shoulder-width apart.
Inhale as you lower your body, keeping your core engaged and spine straight.
Exhale as you pull yourself up, aiming to bring your chin above the bar by flexing your elbows and pulling your shoulder blades together.
Slowly lower back down in a controlled movement as you inhale.

Common mistakes

Bouncing off the knee pad or kicking with the legs shifts tension away from the back and destabilizes the shoulders.
Using a partial range of motion limits muscle recruitment at both peak contraction and the stretch position.
Craning the neck upward to get the chin over the bar creates excessive strain on the cervical spine.
Arching the lower back excessively compromises core tension and alters the pull angle.

Tips

Depress and retract your shoulder blades before initiating the pull with your arms.
Drive your elbows down and back toward your ribs rather than pulling with your forearms.
Lower yourself under control for two to three seconds to maximize tension on the lats.

Sets and reps

Perform 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest between sets to build strength and muscle, progressively lowering the assistance weight. For muscular endurance, use 3 sets of 12 to 15 reps with 60 to 90 seconds of rest.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Is a machine counterbalance better than a resistance band?

A machine provides consistent assistance throughout the entire range of motion, whereas a band offers heavy help at the bottom and very little at the top.

Will assisted pull-ups transfer directly to strict bodyweight pull-ups?

Yes, by gradually decreasing the counterweight over time, you build the specific pulling strength needed for bodyweight repetitions.

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