Strength Training · Bodybuilding · Calisthenics
Assisted Pull-Up
The assisted pull-up uses a counterweighted machine to support part of your bodyweight while you pull yourself upward. It trains your back and arms as you practice the pull-up movement.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Select enough assistance for controlled repetitions.
- Climb onto the machine's fixed steps.
- Grasp the overhead handles with palms facing away, slightly wider than shoulder-width.
- Place your knees or feet on the support pad as the machine requires.
- Settle into the starting position with your arms fully extended.
- Pull yourself upward until your chin clears handle height.
- Lower yourself slowly back to the starting position.
Form cues
- Keep your ribs over your hips.
- Drive your elbows toward your ribs.
- Exhale as you pull.
Common mistakes
- Bouncing off the padKeep steady contact with the support rather than using your legs to launch each repetition.
- Using too little assistanceIncrease the selected weight for more support if you cannot complete the full movement smoothly.
- Craning your neckKeep your head aligned with your torso rather than reaching your chin toward the handles.
Safety
Dropping into the bottom position can strain your shoulders or elbows, especially as you tire. The moving support pad can also cause a fall if you mount or dismount carelessly.
- Make sure the weight selector is fully seated before mounting.
- Follow the machine's dismount instructions, using the fixed steps rather than jumping off the moving pad.
- End the set when you can no longer control the descent.
If overhead hanging causes shoulder or elbow pain, use a pain-free alternative and seek guidance from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Assisted Pull-Up / Dip Machine
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 1 min 30 sec
Record the machine's assistance in your notes, not as weight lifted.