Description

The assisted pull-up is a variation of the traditional pull-up that utilizes assistance to help individuals perform the exercise with proper form and technique. It targets the upper body and core muscles.

Starting Position

Start by adjusting the assistance level on the machine according to your strength level. Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart, and hang from the bar with arms fully extended.

Technical Execution

Initiate the movement by engaging your back muscles and pulling your chest towards the bar. Keep your core tight throughout the movement. Lower yourself back to the starting position with control.

Range of Motion

Ensure a full range of motion by fully extending your arms at the bottom and pulling yourself up until your chin passes the bar at the top of the movement.

Variations

Variations include using different grips (wide grip, close grip, underhand grip), adjusting the assistance level, and incorporating pauses at different points in the movement.

Common Mistakes

Common mistakes include swinging the body, not engaging the core, using momentum to lift the body instead of relying on strength, and not fully extending the arms at the bottom of the movement.

Practical Advice

Focus on controlled movements, engage your core throughout the exercise, use the assistance only as needed to maintain proper form, and aim for a full range of motion with each repetition.

Additional Notes

It can be a great exercise for beginners or individuals working towards achieving unassisted pull-ups. Gradually decrease the assistance as you get stronger to progress towards unassisted pull-ups.

Difficulty Level

Beginner

Equipment Needed

Assisted

Primary Muscles

lats

Secondary Muscles