Assisted Pull-Up: Step-by-Step Exercise Guide
The assisted pull-up builds the lats, upper back and biceps while helping you develop the strength and technique needed for an unassisted pull-up.
Muscles Worked
- Primary: Latissimus dorsi (lats)
- Secondary: Biceps, rhomboids, trapezius, rear deltoids and forearms
- Stabilizers: Core and shoulder stabilizers
Step-by-Step Instructions
- Set the assistance: Select enough assistance to complete your reps with proper form. On most assisted pull-up machines, more selected weight means more assistance.
- Grip: Hold the handles or bar with an overhand grip slightly wider than shoulder width.
- Position: Carefully place your knees on the assistance pad. Brace your core, keep your chest tall and shoulders down.
- Pull: Drive your elbows down and back while pulling your body upward. Focus on engaging your lats rather than simply curling with your arms.
- Top position: Pull until your chin reaches approximately bar height or as high as you can comfortably go while maintaining good form. Briefly squeeze your back.
- Lower: Slowly lower yourself until your arms return to a comfortably extended position. Maintain control throughout the negative portion.
Recommended Sets & Reps
Start with 3–4 sets of 6–12 controlled repetitions. Rest approximately 60–120 seconds between sets. Adjust the assistance so the final repetitions are challenging without sacrificing technique.
Form Tips
- Keep your core tight and avoid swinging.
- Pull with your back by driving your elbows down.
- Keep your shoulders away from your ears.
- Control both the pulling and lowering phases.
- Use a comfortable full range of motion.
- Gradually reduce assistance as you become stronger.
Common Mistakes
- Using excessive assistance.
- Swinging or using momentum.
- Pulling mostly with the arms instead of the back.
- Shrugging the shoulders upward.
- Dropping too quickly during the lowering phase.
Progress Toward an Unassisted Pull-Up
As your strength improves, gradually reduce the machine assistance while maintaining controlled repetitions. Add brief holds at the top or slower lowering phases, then begin testing unassisted pull-ups when you can perform your assisted sets confidently with much less assistance.
RIPP Says: Stay consistent. The reps today build the strength for tomorrow.
Checked In. Worked Out.
Checked In. Worked Out.
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