← EXERCISE LIBRARYCalisthenics
Assisted Pull-Up
A pull-up with a band or machine carrying part of the bodyweight, so the full range can be trained before the strength for it exists.
- 01Set the machine assistance or loop a band around the bar and place a knee or foot in it.
- 02Take an overhand grip a little outside shoulder width and hang with the shoulders pulled down.
- 03Pull the elbows down and back until the chin clears the bar.
- 04Lower under control all the way to a straight arm before the next rep.
- 01Start by pulling the shoulder blades down, then bend the arms.
- 02Chest to the bar, not chin over it.
- 03Take three seconds on the way down — that is where the strength is built.
- 01Too much assistance, which makes every rep easy and nothing gets stronger.
- 02Stopping short of a straight arm at the bottom, which trains the easiest third of the range only.
- 03Kicking the legs to get over the bar rather than reducing the assistance more slowly.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.