PlanWorkouts

Exercise 0017 · REF kiJ4Z2K

Assisted Pull-Up exercise animation

Assisted Pull-Up

Category
Back
Target
Lats

The assisted pull-up machine counterbalances part of your bodyweight so you can practice the full pull-up range before you can do it unassisted, which builds the pattern honestly instead of relying on kipping or partial reps. Dial the assistance down over weeks rather than months of staying at the same setting. It's the most direct path from zero pull-ups to your first unassisted one.

How to Do the Assisted Pull-Up

  1. Adjust the machine to your desired weight and height settings.
  2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  3. Hang with your arms fully extended and your feet off the ground.
  4. Engage your back muscles and pull your body up towards the handles, keeping your elbows close to your body.
  5. Continue pulling until your chin is above the handles.
  6. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Assisted Pull-Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have leverage machine? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Assisted Pull-Up work?
The Assisted Pull-Up primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Assisted Pull-Up?
The Assisted Pull-Up is done with a leverage machine.
What's a good alternative to the Assisted Pull-Up?
If you don't have access to a leverage machine, the Archer Pull Up targets the same lats using body weight instead.