Assisted Pull-Up

How to perform the Assisted Pull-Up

1. Set the desired assistance weight on the assisted pull-up machine and grip the overhead handles, remembering that a higher stack number means more help.
2. Kneel or stand on the assist platform, then let it lower you into a full active hang with the shoulders set down.
3. Brace the core so the platform supports weight without letting your body swing or dangle passively.
4. Pull by driving the elbows down and back exactly as an unassisted pull-up, letting the counterweight offset part of your bodyweight.
5. Rise until the collarbones approach the bar, keeping the chest tall rather than relying on the platform to shove you up.
6. Lower under control to a full hang and, over time, reduce the assistance weight to progress toward unassisted reps.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Bouncing off the assist platform and letting it shove the body up instead of pulling with the back.
• •Setting so much assistance that the exercise never challenges the pulling muscles at all.
• •Swinging on the handles rather than keeping the core braced and the body stable.
• •Cutting the range short by not reaching a full active hang at the bottom.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.