Back · Compound Exercise
Assisted Pull-Up
The Assisted Pull-Up is a compound exercise that primarily trains the Back, with help from the Biceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Machine / Band
Beginner
Muscles worked
Back — primary
Biceps — assist
How to perform the Assisted Pull-Up
1
Set up
Set the assist so you can do 6-8 quality reps.
2
Execute
Pull until chin clears the bar.
3
Form check
Lower with full control through the eccentric.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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