Assisted Pull Up

How to do it

1. Select the assistance weight on the stack and step up onto the platform.
2. Grip the wide handles with palms facing forward, a little wider than the shoulders.
3. Kneel on the pad and lower until the arms are straight.
4. Pull the chest up toward the handles until the chin passes them.
5. Lower slowly until the arms are straight.

Tips

• Start each rep by pulling the shoulder blades down before bending the arms.
• Lower the assistance a little each week as you get stronger.

Common mistakes

• Using so much assistance that the reps feel effortless.
• Pulling with the arms only and letting the shoulders stay shrugged.

Muscles worked by the Assisted Pull Up

• Lats (upper) Primary26%
• Lats (lower) Primary18%
• Biceps (long head) Secondary8%
• Lower traps Secondary8%
• Biceps (short head) Secondary7%
• Rhomboids Secondary7%
• Brachialis Secondary6%
• Rear delts Minor5%
• Forearm flexors Minor5%
• Mid traps Minor4%
• Upper abs Stabilizer3%
• Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Assisted Pull Up alternatives

Same equipment

• Assisted Neutral Grip Pull Up MachineMachine
• Hammer Strength PulldownMachine

Different equipment

• Band Assisted Pull UpResistance band
• Close Grip Pull UpPull-up bar
• Negative Pull UpPull-up bar

No equipment

• Pull UpBodyweight

Make it harder

• Negative Pull UpPull-up bar
• Chin UpBodyweight
• Ring Chin UpRings
• Scapular Pull UpPull-up bar

Similar exercises

• Smith Machine Pull UpSmith machine
• Assisted Chin Up MachineMachine
• Explosive Pull UpPull-up bar

Frequently asked questions

What muscles does the Assisted Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), rhomboids and brachialis assist.

Is the Assisted Pull Up good for beginners?

Yes. The Assisted Pull Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Assisted Pull Up?

For example the Band Assisted Pull Up, Close Grip Pull Up and Negative Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Assisted Pull Up harder?

Add weight or reps, or move on to the Negative Pull Up and Chin Up.

Sources

• Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist