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Assisted Pull-Up

A pull-up with machine or band assistance for building up to bodyweight reps.

MAIN MUSCLE
Lats
ALSO WORKS
Biceps, Upper back
EQUIPMENT
Machine, Resistance band
LEVEL
Beginner
REPS
6-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set the assistance level on the machine or loop a band under your knees.

  2. Grip the bar slightly wider than shoulders.

  3. Pull the chin over the bar, driving elbows down.

  4. Lower under control to a full hang.

COMMON MISTAKES

  • Swinging or kipping for extra reps; start each rep from a controlled, still position.
  • Pulling with the arms only; depress the shoulder blades first, then drive elbows down.
  • Short range of motion; reach full arm extension at the top of every rep.

TIPS

  • Think about pulling your elbows into your back pockets.

QUESTIONS

Which muscles does Assisted Pull-Up work?

The main muscle is Lats. It also works Biceps, Upper back.

How many reps should I do?

FORGE suggests 6-12 reps for Assisted Pull-Up. The app adjusts sets and reps to your goal and level.

What can I do instead of Assisted Pull-Up?

These train the same muscles: Pull-Up, Lat Pulldown, Chin-Up.