How to do the Assisted Pull-Up
Step by step
- Set the assist weight, then kneel or stand on the machine's pad and grip the handles overhead.
- Start from a full hang with your arms straight and shoulders active.
- Pull your chest up toward the handles, driving your elbows down and back.
- Bring your chin to about handle height at the top.
- Lower yourself slowly back to a full hang under control.
The thing people get wrong
More assist weight makes it easier - lower it as you get stronger. Start each rep from a full hang instead of short, bouncy pulls.
Coaching cue
Pull your elbows down toward your ribs and let your back do the work, not your arms.
Stay safe
Get on and off the pad while holding the handles; it moves as soon as your weight comes off it.
Make it easier or harder
- Harder: Take three seconds to lower yourself on every rep.
Muscles worked
- Primary: Lats, Upper Back
- Secondary: Biceps, Forearms
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.