How to Do Assisted Pull-Ups: Muscles Worked & Proper Form

Muscles Worked in Assisted Pull-Ups

Primary muscles worked:

• Lats

Secondary muscles worked:

• Biceps
• Rear Deltoids
• Forearm Flexors
• Rotator Cuffs

How to Do Assisted Pull-Ups

1. Grip the bar with a pronated grip (palms facing away from you), a little wider than shoulder-width apart. Put your feet/knees on the pad and let your body weight push it down until you’re hanging with your arms extended.
2. Keep your chest up, and look up at the bar.
3. Inhale and pull yourself up until your chin is over the bar or the bar touches your upper chest.
4. Exhale and lower yourself with control until your arms are fully extended again.

Commentary

Pull-ups train both your lats and arm flexors effectively. By using a grip slightly wider than shoulder-width, you get a good range of motion and high muscle activation in all the working muscles.

Assisted pull-ups are a good alternative if the pull-up is too heavy or if you want to be able to do more reps without adding too much workload.