Assisted Pull-up
Execution Guide
- Set the assistance weight or loop a band around the bar and place your knee or foot in it.
- Grip the bar with hands slightly wider than shoulder-width, palms facing away.
- Pull yourself up by driving your elbows down, using the assistance to help.
- Continue until your chin clears the bar.
- Lower yourself slowly and with control.
Range of Motion
Full extension at the bottom to chin above the bar.
Common Mistakes to Avoid
- ×Relying too heavily on the assistance instead of engaging the lats
- ×Swinging or using momentum
- ×Not going through full range of motion
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Build pulling strength with band or machine assistance
Difficulty
Beginner
Burn (10m)
40-60
Equipment
Assisted Pull-up Machine or Resistance BandPull-up Bar
Anatomy
Primary
Latissimus Dorsi
Secondary
Biceps BrachiiRhomboidsRear Deltoids