Assisted Bodyweight exercise

Pull-Up (Assisted) form, muscles worked, and workout tracking

The assisted pull-up uses a machine or resistance bands to reduce the total body weight lifted, primarily targeting the latissimus dorsi, rhomboids, and biceps. It is an effective tool for building the foundational strength and vertical pulling mechanics required to progress toward unassisted pull-ups.

Pull-Up (Assisted) illustration

How to do Pull-Up (Assisted)

  1. 1Adjust the machine's weight stack (more weight provides more assistance) and place your knees or feet on the platform.
  2. 2Grasp the handles with an overhand grip slightly wider than shoulder-width.
  3. 3Pull your chest toward the bar by driving your elbows down and back, exhaling as you rise.
  4. 4Continue the movement until your chin is level with or above the handles.
  5. 5Inhale as you slowly lower your body back to the starting position with full control.
  6. 6Maintain a proud chest and engaged core throughout the set to avoid swinging.

Related exercises

Back Extension

Back · Reps Only

Bent Over Row (Barbell)

Back · Barbell

Bent Over Row (Dumbbell)

Back · Dumbbell

Chest Dip (Assisted)

Chest · Assisted Bodyweight

Track Pull-Up (Assisted) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.