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Assisted Pull-Up.
Machine or band assisted pull-up that scales the movement for building strength.
Also known as: Machine Assisted Pull Up, Band Assisted Pull Up
BeginnerMachine
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Set the assistance weight or loop a band on the bar
- Step 02
Place a knee or foot on the assist pad or band
- Step 03
Grip the bar shoulder width
- Step 04
Pull the chest toward the bar
- Step 05
Lower under control to a full hang
- Step 06
Reduce the assistance as you get stronger
What separates good from great
Pro cues.
Use the least assistance you can manage
Still pull with the back, not just the arms
Progress by lowering the assist over time
Common questions
Questions, answered.
- What is the Assisted Pull-Up?
- Machine or band assisted pull-up that scales the movement for building strength.
- What muscles does the Assisted Pull-Up work?
- The Assisted Pull-Up primarily works your lats. It also recruits your biceps as secondary movers.
- What equipment do I need for the Assisted Pull-Up?
- You need a machine to perform the Assisted Pull-Up.
- How many sets and reps should I do for the Assisted Pull-Up?
- A typical prescription for the Assisted Pull-Up is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
- Is the Assisted Pull-Up good for beginners?
- Yes. The Assisted Pull-Up is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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