Assisted Pull-Up

Assisted Pull-Up

Type: Compound Muscle: Upper Back Equipment: Machine

A supported pulling exercise that trains the back, biceps, and grip strength.

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+Builds pull-up strength safely
+Targets back and biceps
–Less core demand than pull-ups
–Assistance can hide strength imbalances

This exercise targets:

Upper Back

Lats

Traps

–

Biceps

Shoulders

Rear Delts

Rotator Cuff

Ratios are approximate and can vary depending on form and technique.

How to perform

Set the pin for assistance; more weight = more help, less weight = harder
Kneel or stand on the pad/foot plate and grab the handles, overhand, shoulder-width
Brace your core, keep ribs down, and pull your shoulders down and back
Pull your chest toward the bar by driving elbows down
Pause briefly at the top without craning your neck
Lower slowly to straight arms with control; avoid swinging
Exhale as you pull up, inhale as you lower
Progress by reducing assistance over time while keeping form tight