How to do the Assisted Pull-Up
- Set enough assistance to control the full rep and mount the pad as directed by the machine.
- Pull your elbows down until your chin reaches bar level comfortably.
- Lower until your arms straighten without dropping into the pad.
Common mistakes
- Kicking or bouncing on the pad to gain height.
- Reaching with your chin instead of completing the pull.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Lat Pulldown · Machine
- Neutral-Grip Lat Pulldown · Machine
- Resistance Band Lat Pulldown · Resistance bands
Frequently asked questions
What muscles does the Assisted Pull-Up work?
Primary muscle group: Back. Secondary muscles: biceps, forearms, lower traps.
How many reps should I do for the Assisted Pull-Up?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Assisted Pull-Up?
Compare the setup and equipment for these alternatives: Lat Pulldown, Neutral-Grip Lat Pulldown, Resistance Band Lat Pulldown.