Assisted Pull-Up: How-to, Tips & More
The Assisted Pull-Up is a beginner compound exercise for your lats. You do it with assisted pull up machine. It is a good fit when your goal is muscle growth.
Besides the lats, it also works your biceps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Biceps
Secondary
Upper back
Secondary
How to do the Assisted Pull-Up
- Set the counterweight and kneel or stand on the platform.
- Grip the handles with your palms facing away.
- Pull yourself up until your chin clears the handles.
- Lower slowly until your arms are straight.
Assisted Pull-Up tips
- More counterweight means more help. Reduce it as you get stronger.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Assisted pull up machine
Type
Compound
Assisted Pull-Up alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Band Bent Over Row
Resistance band
Frequently asked questions
What muscles does the Assisted Pull-Up work?
The Assisted Pull-Up mainly works your lats, with help from your biceps and upper back.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Assisted Pull-Up good for beginners?
Yes. The Assisted Pull-Up is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Assisted Pull-Up?
You need assisted pull up machine.
Add Assisted Pull-Up to your program
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