Assisted Pull-Ups

Assisted Pull-Ups trains 5 of the 18 muscle groups Full Coverage tracks: Lats 95%, Biceps 55%, Forearms 35%, Rear delts 25%, Mid-back / traps 15%.

Backbone movement Level: Beginner Machines Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Assisted Pull-Ups - Start position — Start position

Assisted Pull-Ups - Finish position — Finish position

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.

Light Main

How it compares

Compared with the Lat Pulldown, it loads Lats 5 points lower, Mid-back / traps 5 points lower, Rear delts 5 points lower. It needs Machines where the other uses Cable machine. Compared with the Machine Row, it loads Mid-back / traps 70 points lower, Lats 65 points higher, Rear delts 35 points lower.