Upper body · Back
Assisted pull-ups
How to use the assisted pull-up machine: choosing the counterweight, technique, common mistakes and a plan to reduce the assistance until you can do unassisted pull-ups.
| Focus | Back · biceps, rhomboids, forearms |
| Movement | Vertical pull |
| Equipment | Machine |
| Suggested sets | 3 × 10 |
| Estimated time | ≈ 8 min |
| Joints loaded |
The assisted pull-up machine has a counterweighted platform where you rest your knees or feet: the more weight you select, the more it helps you up. It lets you practice the real pull-up movement with a load matched to your strength, and it is the ideal bridge between the lat pulldown and free pull-ups.
Muscles worked
The same as the pull-up: the lats, rhomboids, lower traps and biceps, plus your grip.
How to do them
- Choose the counterweight. Note: on this machine, more weight means more help.
- Climb the steps, grab the handles and rest your knees or feet on the platform.
- Lower yourself under control until your arms are straight.
- Engage your shoulders by pulling them down, then pull your elbows down until your chin clears the handles.
- Lower slowly until your arms are fully straight.
How to choose the assistance
Find a counterweight that lets you complete 6 to 10 reps with good form, finishing close to failure. If you can do more than 12, reduce the assistance.
A plan to reach a free pull-up
- Each week, try to reduce the assistance by one step while keeping your reps.
- Add free pull-up negatives: jump to the top and lower over 3 to 5 seconds.
- When the assistance is about 10–15% of your body weight, try an unassisted pull-up.
Common mistakes
- Using too much assistance and doing very long, easy sets.
- Half reps without straightening the arms at the bottom.
- Bouncing off the platform.
Precautions
It loads the shoulder and elbow. If your elbow bothers you, try the neutral grip if the machine has one.
Alternatives with less joint load
They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.
- Straight-arm cable pulldown · Vertical pull
Log your sets for this exercise and see your progress month by month.
Start for freeIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.