How to do the Assisted Pull-Up
- Grip the bar with palms facing away, slightly wider than your shoulders.
- Pull yourself up until your chin clears the bar, elbows pointing down.
- Slowly lower yourself back to a full hang, letting your shoulders relax.
- Adjust the assistance if you’re bouncing or feel unstable during the exercise.
Full technique — 7 steps
- Set the assistance so you can complete reps without kicking or losing your top position.
- Step onto the platform or kneel on the pad, then take an overhand grip slightly outside shoulder width.
- Start from a full hang with arms straight, shoulders elevated, and legs stable on the machine.
- Tighten your stomach and pull by driving your elbows down toward your sides.
- Continue upward until your chin clears the bar or your upper chest reaches the handles.
- Lower under control to full elbow extension, allowing the shoulders to rise at the bottom.
- Begin the next rep from a full hang without bouncing off the assistance pad.
Common mistakes
- Kipping to start each rep
- Stopping short of full hang
- Shrugging through the pull
- Using too much machine assistance
- Reaching chin without elbow drive
Form cues
- Drive elbows to ribs
- Start from full hang
- Keep ribs down
- Use less assistance over time
