How to do the Assisted Pull-Up
Primary: Lats, Upper Back · also works Biceps, Forearms, Core. Also called: band assisted pull up, machine assisted pull up.
Step by step
- 1
Loop a resistance band over the bar and place one foot or knee in it, or use an assisted pull-up machine.
- 2
Grip the bar slightly wider than shoulder-width with your palms facing away.
- 3
Hang with straight arms, then pull your chest toward the bar by driving your elbows down.
- 4
Lower under control to a full hang.
- 5
Use a lighter band or less machine assistance as you get stronger.
Coaching cues
- Let the band help at the bottom, but pull hard at the top
- Keep your body straight
- Lower slowly to a full stretch
Common mistakes
- Using so much assistance that you never feel the lats work
- Bouncing out of the band
- Swinging
Sets, reps and where it fits
Muscle
3–4 × 6–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Assisted Pull-Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Assisted Pull-Up work?
Primary: Lats, Upper Back. Secondary: Lats, Upper Back, Biceps, Forearms, Core
How many sets and reps of Assisted Pull-Up should I do?
For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Assisted Pull-Up?
Same movement pattern, different equipment: Negative Pull-Up, Lat Pulldown, Band Lat Pulldown, Pull-Up, Scapular Pull-Up, Chin-Up.
Is the Assisted Pull-Up good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.