Assisted Pull Up
The assisted pull up is a machine-based upper body exercise that targets the lats and involves secondary engagement of the biceps, rhomboids, and traps. The counterweight support makes it ideal for building pull-up strength progressively.
How to do it
- Set the desired counterweight on the assisted pull-up machine and kneel or stand on the platform.
- Grasp the bar with an overhand grip slightly wider than shoulder-width apart.
- Engage your core and pull your body upward until your chin rises above the bar.
- Pause briefly at the top, squeezing your shoulder blades together.
- Slowly lower yourself back to the starting position with full arm extension.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted
- Drive your elbows down toward your hips
- Engage your core to prevent swinging
- Lower with control, not gravity
- Think about pulling from your armpits
Breathing: Exhale as you pull your body up, and inhale steadily as you lower yourself down.
Common mistakes
- Using momentum to swing up, which reduces the work your muscles actually do
- Shrugging shoulders toward ears, which puts unnecessary strain on your neck
- Not fully extending arms at the bottom, which limits your range of motion
- Letting the counterweight drop quickly, which risks jerky movements and injury
Muscles worked
Primary: lats. Secondary: biceps, rhomboids, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60–90 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your shoulders or elbows, stop the exercise and choose a gentler movement.
- If you have a history of shoulder injuries, check with a professional before starting this exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my arms more than my back?
It is common for the biceps to take over if you pull primarily with your hands. Focus on driving your elbows down and back to better engage your lats.
How much counterweight should I use?
Start with enough assistance that you can perform 8–10 reps with good form. As you get stronger, gradually decrease the weight.
Is the assisted pull-up machine better than a regular pull-up?
It is a tool to build the strength required for an unassisted pull-up. It is not 'better,' just a different way to train the same movement pattern.