Back Exercise · Leverage Machine

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Assisted Pull-Up

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.

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Also known as: Assisted Pullup

Category

Back

Equipment

Leverage Machine

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Assisted Pull-Up

1. Set the machine to your desired weight and height.
2. Grip the handles overhand, hands slightly wider than shoulder-width.
3. Hang with your arms straight and your feet lifted off the ground.
4. Brace your back muscles and pull yourself up toward the handles, keeping your elbows close to your torso.
5. Keep pulling until your chin rises above the handles.
6. Hold briefly at the top, then lower back down slowly to the start.
7. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Technique & Form Tips

Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.

Common Mistakes to Avoid

• Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
• Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
• Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.

How to Breathe During This Exercise

Inhale and exhale consistently as you perform the pull.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Assisted Pull-Up mainly targets your Lats, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

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

More Lats Exercises

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

Equipment Alternatives

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

Bench Pull-Ups Body Weight · Lats Band Assisted Pull-Up Band · Lats Cable Bar Lateral Pulldown Cable · Lats Weighted Close Grip Chin-Up On Dip Cage Weighted · Lats

FAQ

What muscles does the Assisted Pull-Up work?

The Assisted Pull-Up mainly works your lats. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Assisted Pull-Up?

You do the Assisted Pull-Up with a leverage machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Assisted Pull-Up?

One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Assisted Pull-Up?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Assisted Pull-Up?

The Bench Pull-Ups trains your lats with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.