Assisted Pull-up
- Beginner
- Gym
The assisted pull-up uses a counterweight to support part of your bodyweight while you pull your chin over the bar from a dead hang. It trains the lats, upper back and biceps through the same range as an unassisted pull-up, tracked by weight and reps. It is a gym machine for beginners still building the hanging strength for a full pull-up.
- Muscles
- Lats, Upper back, Biceps
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Set the assist weight and place your knees or feet on the pad.
- Grip the bar slightly wider than shoulders, arms straight.
- Pull your chin over the bar, driving elbows down and back.
- Lower with control to a full hang and repeat.
Form cues
- Squeeze the bar hard without shrugging your shoulders.
- Keep your body still instead of swinging for momentum.
- Feel the pull across your upper back, not just your arms.
Common mistakes
- Chin stops short of clearing the bar. Keep pulling until your chin clears the bar fully.
- Body swings to build momentum upward. Slow down and pull without swinging your legs.
- Shoulders shrug up at the bottom of the hang. Let your shoulder blades settle before the next pull.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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