How to Do the Assisted Pull Up
The assisted pull-up uses a band or machine to take some of your body weight so you can train the full pull-up movement before you can do one unassisted. It builds the lats, biceps and upper back with an overhand grip. It is the standard stepping stone for beginners working toward their first bodyweight pull-up.
Log every set of your Assisted Pull Up in Superlift
Muscles worked
Primary
- Lats
- Biceps
Secondary
- Rear Delts
- Traps
How to do the Assisted Pull Up
- 1
Set the machine's assistance weight or loop a resistance band over the bar and around your knee or foot.
- 2
Grip the bar with an overhand grip slightly wider than shoulder-width.
- 3
Hang with your arms straight and your shoulders pulled down.
- 4
Pull your elbows down toward your ribs until your chin clears the bar.
- 5
Squeeze your back at the top.
- 6
Lower slowly until your arms are fully straight.
- 7
Reduce the assistance gradually as you get stronger.
Form cues to remember
- Pull elbows down toward ribs
- Chin over the bar
- Lower slowly to a full hang
- Keep your core tight
Assisted Pull Up video tutorial
Common mistakes
Using too much assistance
Lower the assistance gradually so you still have to work hard.
Cutting the range short
Start from a full hang and pull until your chin clears the bar.
Swinging or kipping
Pause at the bottom and keep your body still.
Dropping fast on the way down
Take 2–3 seconds to lower; that builds strength fastest.
Sets and reps
| Strength | 3–4 sets of 5–8 reps, 2 min rest |
|---|---|
| Muscle growth | 3 sets of 8–12 reps, 90 sec rest |
Bands can snap or slip, so check them for wear and anchor them securely; keep your shoulders down and stop if your elbows or shoulders hurt.
Superlift for iPhone
Track your Assisted Pull Up and watch it go up
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Assisted Pull Up FAQ
How do I go from assisted pull-ups to unassisted?
Reduce the assistance a little each week, and add slow lowering reps (negatives) and hangs. Aim for solid reps with full range before dropping the assistance.
Band vs machine assisted pull-ups?
A machine gives a steady assist, while a band helps most at the bottom and least at the top. Both work, so use whichever you have.
What muscles do assisted pull-ups work?
The lats and biceps do most of the work, with the rear delts and traps helping. They are the same muscles as a standard pull-up.
