How To Do Assisted Pull Ups
Assisted Pull Ups is a great exercise for building your lats, upper back, traps, rear shoulders, biceps and forearms.
It is a good exercise for those who cannot do traditional Pull Ups or get it done in correct form.
The Assisted Pull Up machine is an apparatus with a weight stack which is used as a counter balance to help or assist you get a pull up.
The more weight you use the easier the exercise. Use a weight that can get you at least 10 reps.
Reduce the amount of weight whenever you are able to complete more reps. Your goal is to be able to do a Pull Up without assistance.
Assisted Pull Ups How To
- Select a weight on the Assisted Pull Ups machine that can help you get at least 10 strict reps.
- Step on the platform of an Assisted Pull Ups machine.
- Take a wide over hand grip on the Pull Up bar.
- Kneel on the pad of the machine and slowly lower yourself to the bottom position.
- Keep a slight bend in your elbows at the bottom position.
- Contract your lats and pull yourself up until your chin is over the bar. Hold the position for a count of “one”.
- Resist your bodyweight as you go back to starting position.
- Repeat the exercise until you have completed the targeted number of reps.
Form and Technique
When pulling yourself up, do not lean back too much as this places compression forces on your lower back.
Pull up in a straight line; elbows must track toward your lats.
Variations: Band Assisted Chin Ups
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)
Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)