Assisted Pull-Up

A classic back exercise made accessible. It builds the foundation for bodyweight pull-ups by strengthening the lats and traps.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Leverage Machine

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Adjust the machine's counterweight. Use a wide pronated grip. Place your knees on the pad and hang with arms extended.

Instructions

1. Pull your body up until your chin clears the bar.
2. Squeeze your lats at the top.
3. Lower yourself with a controlled tempo.
4. Focus on scapular depression.
5. Keep the core engaged.

Common Mistakes

1. Swinging the body.
2. Pulling with the wrists.
3. Rounded shoulders at the top.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wide Grip Behind the Neck Pulldown

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An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

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Wide Grip Pull-Up

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Weighted Lying Twist

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Underhand Pulldown

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Twin Handle Parallel Grip Lat Pulldown

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A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.