How to do an Assisted Pull Up
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Assisted Pull Up
Assisted Weight Machine
Instructions for Proper Form
Assisted Pull Up is a more accessible variation of the standard Pull Up. Like other Pull Up variations, this compound exercise primarily targets your back, but also engages the shoulders and biceps. The assistance, usually via a counterweight or resistance band, makes this exercise easier by reducing the amount of body weight you need to lift. This is a great exercise for building strength needed for full bodyweight Pull Ups.
- Place your knees onto the assisted pull-up machine pad with your hands on the pull up bar with your palms facing forward.
- Brace your core to keep a straight alignment from your shoulders to your knees.
- With extended arms, pull your chest up to the bar by flexing your elbows down into the backside of your ribcage.
- Once your chest has reached the bar, lower yourself controllably back to the starting position.
Alternative Exercises to Assisted Pull Up
1. Lat Pulldown
100 mSCORESWAPPED 2,525 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
- Beginner
- Back
- Lat Pulldown
2. Pull Up
93.2 mSCORESWAPPED 1,556 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
- Back
- Pull Up Bar
3. Cable Row
99.8 mSCORESWAPPED 824 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
4. Assisted Chin Up
92.3 mSCORESWAPPED 724 TIMESSimilar to the standard Chin Up, this is a compound exercise that primarily targets your back. Unlike the standard Chin Up this variation does not require you to lift your full bodyweight. Instead, a counterweight will help you raise your chin to the bar. This is a great way for individuals to build strength as they work towards performing a full set of Chin Ups.
- Beginner
- Back
- Assisted Weight Machine
5. Machine Row
95.6 mSCORESWAPPED 577 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
- Beginner
- Back
- Row Machine
6. Dumbbell Row
99.9 mSCORESWAPPED 524 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
7. Hammerstrength High Row
91.5 mSCORESWAPPED 386 TIMESHammerstrength High Row is a compound exercise that primarily targets your back. This movement is somewhere in between a Lat Pull Down and a Seated Row. The Hammerstrength Machine helps restrict your range of motion by moving on a set path, and adds a ton of stability to the movement. This is a great exercise for building strength, and the use of a machine allows you to focus more of your efforts on exertion rather than form.
- Beginner
- Back
- Hammerstrength (Leverage) Machine (all forms)
8. Assisted Neutral Grip Pull Up
38 mSCORESWAPPED 367 TIMESAssisted Neutral Grip Pull Up is a variation on the standard Pull Up. Like other Pull Up variations, this is a compound exercise that primarily targets your back. Neutral grip can be easier on the shoulders and wrists. Utilizing assistance allows for gradual strength build-up, helping to perform unassisted Pull Ups eventually. This makes the exercise accessible for all fitness levels.
- Beginner
- Back
- Assisted Weight Machine
9. Loop Band Pull Up
22.2 mSCORESWAPPED 280 TIMESSimilar to other Pull Up variations, this is a compound exercise that primarily targets your back. This is an assisted variation which is great for anyone looking to build the strength needed to perform a full set of Pull Ups. Unlike some other assisted variations, the use of a loop band allows for the assistance to decrease as you move closer and closer to the bar.
- Beginner
- Back
- Pull Up Bar
- Loop Bands
10. Wide Grip Lat Pulldown
90.6 mSCORESWAPPED 269 TIMESTargets the latissimus dorsi, biceps, and upper back. This variation with a wider grip emphasizes the outer lats, enhancing back width and posture. Ideal for those aiming to strengthen and broaden their back, improving both aesthetics and functional pull strength.
- Intermediate
- Back
- Lat Pulldown