PlanWorkouts

Exercise 1432 · REF f4xtKBj

Assisted Standing Pull-Up exercise animation

Assisted Standing Pull-Up

Category
Back
Target
Lats

This is the standing version of the assisted pull-up, using a platform and counterweight instead of a knee pad, which some lifters find more stable for controlling body position. The mechanics are the same as any assisted pull-up: reduce assistance gradually as strength improves. It's mainly a setup preference rather than a different stimulus.

How to Do the Assisted Standing Pull-Up

  1. Adjust the machine to your desired weight and height settings.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  4. Engage your lats and biceps, and pull yourself up towards the handles.
  5. Pause for a moment at the top, squeezing your back muscles.
  6. Slowly lower yourself back down to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

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