Assisted Pull-Ups
How to do it
- Set the machine's weight to the amount of your bodyweight you want taken off - more assistance means an easier rep.
- Kneel or stand on the pad and grip the bar overhand, wider than shoulders.
- Let yourself hang, then pull until your chin passes the bar.
- Lower all the way to straight arms.
- Drop the assistance a plate at a time as you get stronger - this is the bridge to a real pull-up.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Lats 95%
- Biceps 55%
- Forearms 35%
- Rear delts 25%
- Mid-back / traps 15%
Other ways to train this
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Lat Pulldown
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Pull-Ups
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Close-Grip Pulldown
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V-Bar Pulldown
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Chin-Ups
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Straight-Arm Pulldown
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ISO-Lateral High Row
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Band Lat Pulldown
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Straight-Arm Band Pulldown
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Negative Pull-Ups
Photos and form cues from free-exercise-db, released into the public domain.
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