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Assisted Pull-Up.

Machine or band assisted pull-up that scales the movement for building strength.

BeginnerMachine
Assisted Pull-Up
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lats
Secondary
Biceps
The play-by-play

How to do it.

  1. Step 01

    Set the assistance weight or loop a band on the bar

  2. Step 02

    Place a knee or foot on the assist pad or band

  3. Step 03

    Grip the bar shoulder width

  4. Step 04

    Pull the chest toward the bar

  5. Step 05

    Lower under control to a full hang

  6. 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