Assisted Pull-up
Also called assisted pull-up machine
Works Lats, with help from Biceps, Upper Back, Core.
Set up
How to set up for the Assisted Pull-up
- Choose the assistance weight. More weight makes it easier.
- Knees on the pad, hands just wider than shoulders.
Do the rep
How to do an Assisted Pull-up with good form
- Start from a full hang.
- Pull your chest towards the bar.
- Lower all the way back down under control.
Common mistakes
Assisted Pull-up form mistakes to avoid
- Half reps from the top.
- Kicking your legs.
Quick cue
Full hang, chest to bar, controlled lower.
Not sure what weight to start with?
Gyde picks your first Assisted Pull-up weight and adjusts it after every session.
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Assisted Pull-up alternatives that work the same muscles
See all Assisted Pull-up alternatives →Questions
Assisted Pull-up FAQ
What muscles does the Assisted Pull-up work?
Mainly your lats, with help from your biceps, upper back and core.
How many sets and reps of Assisted Pull-up should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Assisted Pull-up?
Around 30 kg is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Assisted Pull-up at home?
It needs machine kit, so it's a gym exercise. The alternatives below include options you can do at home.
Is the Assisted Pull-up good for beginners?
Yes. Learn the movement with a light weight first, then add load gradually. Stop if anything hurts.
More for the same muscles
Other lats exercises
Your Gyde sets your Assisted Pull-up weight and reps, and adjusts them after every session.
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