# Assisted Pull-Up

A machine-assisted vertical pull targeting the lats, upper back, and biceps. Builds pull-up strength with adjustable support for newer lifters.

- Beginner · Compound
- Equipment: Assisted pull-up machine
- HD video: https://media.seto.fit/exercises/assisted-pull-up/video/male.mp4
- HTML: https://seto.fit/exercises/assisted-pull-up/

## Muscles worked

- Lats: 9/10
- Upper back: 7/10
- Biceps: 6/10

## How to do the Assisted Pull-Up

1. Grip the bar with palms facing away, slightly wider than your shoulders.
2. Pull yourself up until your chin clears the bar, elbows pointing down.
3. Slowly lower yourself back to a full hang, letting your shoulders relax.
4. Adjust the assistance if you’re bouncing or feel unstable during the exercise.

### Full technique — 7 steps

1. Set the assistance so you can complete reps without kicking or losing your top position.
2. Step onto the platform or kneel on the pad, then take an overhand grip slightly outside shoulder width.
3. Start from a full hang with arms straight, shoulders elevated, and legs stable on the machine.
4. Tighten your stomach and pull by driving your elbows down toward your sides.
5. Continue upward until your chin clears the bar or your upper chest reaches the handles.
6. Lower under control to full elbow extension, allowing the shoulders to rise at the bottom.
7. Begin the next rep from a full hang without bouncing off the assistance pad.

## Common mistakes

- Kipping to start each rep
- Stopping short of full hang
- Shrugging through the pull
- Using too much machine assistance
- Reaching chin without elbow drive

## Form cues

- Drive elbows to ribs
- Start from full hang
- Keep ribs down
- Use less assistance over time

## How much to do

- **Strength** (good fit): 4–5 sets of 3–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Chin-Up](https://seto.fit/exercises/chin-up/), [Bench Assisted Pull-Up](https://seto.fit/exercises/bench-assisted-pull-up/)
- **Resistance bands**: [Resistance Band Lat Pulldown](https://seto.fit/exercises/resistance-band-lat-pulldown/), [Prone Resistance Band Superman Lat Pulldown](https://seto.fit/exercises/prone-resistance-band-superman-lat-pulldown/)
- **Cable machine**: [Single Arm Half Kneeling Cable Lat Pulldown](https://seto.fit/exercises/single-arm-half-kneeling-cable-lat-pulldown/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Assisted Pull-Up — Beginner**
- Harder: [Pull-Up](https://seto.fit/exercises/pull-up/) — 100% of bodyweight
- Harder: [Commando Pull-Up](https://seto.fit/exercises/commando-pull-up/) — 105% of bodyweight

## Quick answers

### What muscles does the Assisted Pull-Up work?

Primary: Lats 9/10. Also works: Biceps 6/10, Upper back 7/10.

### Which joints does the Assisted Pull-Up load?

Shoulder: low, Elbow: low.

### When should I do the Assisted Pull-Up in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Assisted Pull-Up?

Strength: 4–5 sets of 3–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Assisted Pull-Up?

No equipment: Chin-Up, Bench Assisted Pull-Up. Resistance bands: Resistance Band Lat Pulldown, Prone Resistance Band Superman Lat Pulldown. Cable machine: Single Arm Half Kneeling Cable Lat Pulldown.

### What is a harder version of the Assisted Pull-Up?

Pull-Up (100% of bodyweight), Commando Pull-Up (105% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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