Assisted Standing 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
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Assisted Standing Pull-Up is a compound upper-body exercise performed on a leverage machine, primarily targeting the lats while also engaging the biceps. Standing on the platform, you grip the handles wider than shoulder width with palms facing away, step off to hang with a straight, engaged core, and pull your elbows down to lift your chin above the bar. The controlled descent back to full arm extension ensures proper form and maximizes lat activation while reducing strain on the arms and shoulders.
How to Perform
Position yourself on the machine platform and grasp the overhead handles with a grip slightly wider than shoulder width, palms facing outward.
Step off the platform carefully, letting your body hang straight while keeping your core tight and shoulders engaged.
Pull your body upward by driving your elbows down toward the floor, continuing until your chin clears the bar.
Lower yourself in a controlled manner until your arms are fully extended, maintaining tension in your lats and core throughout.
Repeat the movement while focusing on smooth, deliberate motions to maximize back activation and reduce strain on the shoulders and arms.
★ 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
Perform the pull-up with steady, controlled motion, holding briefly at the top before lowering yourself slowly to maintain continuous muscle tension.
Avoid using momentum or rushing through the movement, as this reduces effectiveness and can compromise form.
Select a weight that lets you maintain proper technique while still providing a challenging resistance for your lats and biceps.
How Not to Perform
Do not swing your body or use momentum to pull yourself up.
Avoid flaring your elbows out excessively, which shifts focus away from the lats.
Do not let your shoulders shrug toward your ears; keep them engaged and down.
Avoid bending your knees or arching your back to gain height.
Do not grip the handles too narrowly, which reduces lat activation.
Avoid lowering yourself too quickly, which can strain joints and reduce muscle engagement.
Do not hold your breath; maintain steady breathing throughout the movement.
Avoid selecting a resistance that is too heavy, which compromises form and shifts effort to secondary muscles.
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.
