Assisted Pull-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Leverage Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Assisted Pull-Up is a compound upper-body exercise primarily targeting the latissimus dorsi while also engaging the biceps as secondary muscles. Performed using a leverage machine, it allows for controlled assistance, making it suitable for beginners or those building pulling strength. The exercise involves grasping an overhead bar with an overhand grip, positioning the body, and performing a pull-up motion while the machine supports part of the body weight. This controlled assistance helps maintain proper form, reduces the risk of injury, and allows for a focused contraction of the lats throughout the movement.
How to Perform
Position yourself in front of the pull-up bar with feet aligned at shoulder width.
Extend your arms and grasp the bar using an overhand grip, slightly wider than your shoulders.
Engage your core, bend your knees if needed, and lift yourself so your chin rises above the bar, elbows flexed.
Gradually descend to the starting stance with arms fully extended, maintaining control throughout the movement.
Continue performing the movement for the planned number of reps, focusing on smooth, controlled motions and full lat engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on engaging the lats rather than pulling with your arms.
Keep your core tight to prevent swinging during the movement.
Avoid using momentum or jerking to reach the top position.
Maintain a slow and controlled lowering phase to maximize muscle activation.
Adjust the leverage machine assistance to challenge your strength without compromising form.
Ensure your shoulders are pulled down and back, not shrugged, throughout the exercise.
Keep your grip firm but relaxed to prevent unnecessary forearm fatigue.
Breathe steadily, exhaling as you pull up and inhaling as you lower down.
Pause briefly at the top to enhance lat contraction before descending.
Gradually reduce assistance over time to build independent pull-up strength.
How Not to Perform
Do not swing your body or use momentum to lift yourself.
Avoid shrugging your shoulders or letting them rise toward your ears.
Do not rely solely on your arms; neglecting lat engagement reduces effectiveness.
Avoid fast, uncontrolled movements during the lowering phase.
Do not lock your elbows at the bottom abruptly.
Avoid leaning too far forward or backward; maintain a straight, controlled posture.
Do not grip the bar too tightly, causing forearm fatigue before lats are engaged.
Avoid holding your breath; maintain steady breathing throughout.
Do not perform partial repetitions; aim for full range of motion.
Avoid excessive weight or minimal assistance that forces poor form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
