Description:

The Assisted Pull-Up is a modified version of the standard pull-up that provides assistance to help lift your body weight. This exercise is typically performed using an assisted pull-up machine or resistance bands, making it an excellent option for those building strength to perform unassisted pull-ups.

Benefits:

• Builds upper body strength, particularly in the back and biceps.
• Improves grip strength and endurance.
• Provides a scalable option for those unable to perform unassisted pull-ups.
• Helps develop proper form and technique for pull-ups.

Profile:

Equipment:	Assisted Pull-Up Machine or Resistance Bands
Type:	Bodyweight
Tempo:	2-1-2-0
Level:	Beginner

Muscles:

Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Pull

Instructions:

• Step 1: Set up the assisted pull-up machine or attach a resistance band to a pull-up bar.
• Step 2: Grip the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
• Step 3: Place your knees or feet on the machine’s platform or into the resistance band loop for support.
• Step 4: Pull yourself up towards the bar, aiming to get your chin above the bar level.
• Step 5: Slowly lower yourself back to the starting position with control.
• Repeat the movement for the desired number of repetitions.

Common Mistakes:

• Relying too much on the assistance and not engaging the back muscles
• Using momentum to lift the body
• Incomplete range of motion
• Allowing the shoulders to shrug up

To avoid these mistakes, focus on using a controlled tempo, fully engaging the muscles, and ensuring a full range of motion.

Variations:

• Chin-Up
• Neutral Grip Pull-Up
• Wide Grip Pull-Up
• Negative Pull-Up
• Jumping Pull-Up

Links to each variation will be provided as they are added to the website.

Safety Tips:

• Warm up your shoulders and back before starting the exercise.
• Use a controlled movement to prevent injury.
• Gradually decrease assistance as you build strength.
• If you experience discomfort or pain, stop the exercise and consult with a trainer.

Additional Information:

The Assisted Pull-Up is an excellent exercise for beginners looking to build the strength needed for unassisted pull-ups. It provides a controlled environment to focus on proper form and muscle engagement, making it a valuable addition to any upper body workout routine.

EXERCISES