Assisted Pull-up
Pull from overhead toward the ribs to train the back and elbow flexors. Assistance lets you practise the full path with less bodyweight resistance. Main target: upper back. Also working: biceps, forearms. Starting point: 3 × 6–10 repetitions.
Instructions
Setup
- Inspect the machine and all pins, pads or stops. Choose a conservative first load and make sure you can leave the position safely.
- For Assisted Pull-up, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Take a secure grip and set the shoulders without hanging passively into the joint.
Execution
- Drive the elbows down, keep the neck long, then return to a controlled overhead reach without bouncing.
- Use only enough assistance to keep every repetition smooth; assistance changes the load, not the movement path.
Range, tempo and breathing
- Perform 3 × 6–10 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not pull behind the neck, kick or finish with rounded shoulders. Use assistance or less load and keep the trunk stacked.
Regression and progression
- Use more assistance and, if needed, a smaller controlled range.
- Reduce assistance in small steps only after every repetition stays smooth; never confuse less assistance with less total effort.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your upper back is recovered.