How to do a Assisted Pull-Up
The assisted pull-up uses a machine with a counterweighted knee pad or platform to take part of your bodyweight off the bar. It trains the same lats, upper back, and biceps as a regular pull-up through the full range. It is ideal for beginners and anyone building toward strict pull-ups or adding pulling volume.
- Primary muscles
- Back (latissimus dorsi), Upper back (rhomboids, middle traps)
- Also works
- Biceps, Forearms and grip, Rear deltoids
- Equipment
- Assisted pull-up machine
- Level
- Beginner
Step by step
- Select an assistance weight that lets you complete your target reps with clean form.
- Step up and take an overhand grip on the handles at about shoulder width.
- Lower your knees or feet onto the pad and let your arms straighten fully.
- Pull your shoulders down, then drive your elbows toward your ribs to raise your body.
- Continue until your chin is above the handles while keeping your chest open.
- Lower slowly to a full hang, then carefully step off the pad when the set is done.
Coaching cues
- More counterweight means more help, so reduce it as you get stronger.
- Keep the pad steady and avoid bouncing out of the bottom.
- Match the same tempo and range you would use on a strict pull-up.
Common mistakes
Too much assistance
Pick a setting where the last two reps feel challenging, then lower it over time.
Shortened range
Reach a full arm extension at the bottom and get your chin over the handles at the top.
Shrugging up
Set your shoulders down before each rep so the lats lead the movement.
Unsafe dismount
Step off one foot at a time with control rather than letting the platform spring up.
Sets and reps
Strength
3–5 sets of 4–6 reps
Muscle growth
3–4 sets of 8–12 reps
Endurance
2–3 sets of 15–20 reps
Alternatives
FAQ
Do assisted pull-ups help you get a real pull-up?
Yes, they train the same movement pattern through the full range. Steadily reducing the assistance and adding negative reps is a reliable way to progress to unassisted pull-ups.
How much assistance should I use on the machine?
Use enough to finish your planned reps with good form while the final reps still feel hard. Most people start with assistance around 30 to 60 percent of their bodyweight and reduce it gradually.
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