All training resources
Exercise guide
Assisted Pull Ups
A machine-assisted pull-up reducing the effective body weight, allowing beginners to train the lats through a full range.
What this exercise works
- Muscles
- latissimus dorsi · biceps brachii · forearm flexors · posterior deltoid · rhomboids
- Goals
- hypertrophy · strength
- Equipment
- Assisted pull-up machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Place your knees on the assisted pull-up machine pad.
- Grip the bar with palms facing away, slightly wider than shoulders.
- Pull your chest toward the bar by driving your elbows down.
- Lower yourself under control to a full hang.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Pull your shoulder blades down before bending your arms.
- Avoid swinging or using momentum from the knee pad.
Make the movement easier or harder
- Decrease the assistance over time to progress toward unassisted reps.