Assisted Pull-Up
Assisted Pull-Up is a compound vertical pull exercise for the back and lat musculature. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Band Assisted Pull-Up · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Adjust the seat and pads before loading the working weight.
- 2Match the machine pivot to the joint being trained whenever a pivot marker is present.
- 3Secure the thighs under the pad or choose enough assistance to keep the torso stable.
- 4Use the palms-away grip and begin with the shoulders elevated without losing rib position.
How to perform it
- 1Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
- 2Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
- 3Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
- 4After a brief pause, return to the starting position.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Stay in contact with the pads and keep the machine pivot aligned
- •Elbows to back pockets
- •Stay tall through the chest
- •Own the overhead stretch
Common mistakes
- •Pulling behind the neck
- •Swinging the torso
- •Stopping before the lats are fully lengthened
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.