Assisted Pull-Up

Assisted Pull-Up is a beginner compound pull using machine. It loads Lats.

Why this lift

The Assisted Pull-Up is a beginner compound pull lift. It primarily loads Lats. Biceps, Forearms, Traps, Abs help. You need machine. Most programs place it near the start of a session, while you are fresh. You may also hear it called Assisted Pull-Ups.

Vertical and horizontal pulls are how the back gets thick. A full stretch at the bottom is the part most people skip. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Lats
• Secondary: Biceps, Forearms, Traps, Abs

Setup

• Take machine with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Lats.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Assisted Pull-Up as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Assisted Pull-Up does not agree with you, Archer Pull-Up trains Lats with a different setup.

Related lifts

• Archer Pull-Up Lats
• Assisted Chin-Up Lats
• Band Assisted Chin-Up Lats
• Band Assisted Pull-Up Lats
• Bar Pullover Lats
• Barbell Pullover Lats

FAQ

What muscles does the Assisted Pull-Up work?

The Assisted Pull-Up works Lats (primary), Biceps, Forearms, Traps, Abs (secondary).

What equipment do I need for the Assisted Pull-Up?

You need machine.

Is the Assisted Pull-Up suitable for beginners?

Yes. The Assisted Pull-Up is marked beginner in this catalog. Start lighter than you think and film one set from the side.