Pull Up (Assisted)
Complete guide to Pull Up (Assisted). Learn proper form, technique, and execution. Targets Back — Lats. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Pull Up (Assisted)
Set the assisted pull-up machine to the appropriate counterweight.
Kneel or stand on the platform and grab the bar with an overhand grip, hands shoulder-width apart.
Engage your abs and take a breath.
Pull yourself up by driving your elbows down until your chin clears the bar, squeezing your lats at the top and exhale.
Slowly lower yourself back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |