Assisted Pull-Up
Assisted pull-up machine · A pull-up with a counterweight under your knees, so you can train the full movement before you can lift your bodyweight.
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Muscles worked
Target
Also works
- Equipment
- Machine, Assisted pull-up machine
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the assisted pull-up
- 1Pick the assistance: on most machines, more weight on the stack means more help.
- 2Grip the handles, then kneel on the pad one knee at a time so it carries you.
- 3Start from a full hang with straight arms and your shoulders pulled down.
- 4Drive your elbows down toward your ribs until your chin is over the handles.
- 5Lower all the way to straight arms under control.
When to pick it: Pick it to build up to your first pull-up: take a little assistance off every week or two.
Form cues
- Shoulders down before the elbows bend
- Chest up toward the bar
- Slow on the way down
Common mistakes
- Stopping short of a full hang
- Using so much assistance that the reps feel easy
- Kicking off the pad
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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