Description:
The Partner Assisted Pull-up is a vertical pulling exercise that builds the lats and upper back. A partner supports part of your bodyweight so you can complete full range reps with good form. The overhand pull grip places more emphasis on the lats and upper back.
Benefits:
- Builds the lats and upper back.
- Develops vertical pulling strength.
- Bridges the gap to unassisted pull-ups.
- Allows full range reps for all levels.
- Strengthens the grip and arms.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight Assisted |
| Resistance Type: | Body Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Latissimus Dorsi
Secondary Muscles
- Rhomboids
- Middle Trapezius
- Posterior Deltoid
- Biceps Brachii
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Hang from a pull-up bar with an overhand grip while a partner stands ready to support your feet or hips.
- Take an overhand grip about shoulder width apart and hang with your arms straight.
- Brace your core and pull your chest toward the bar by driving your elbows down.
- Bring your chin above the bar at the top.
- Lower under control until your arms are straight again.
- Repeat for the desired reps, reducing the assistance as you get stronger.
Common Mistakes:
- Letting the assistance do most of the work.
- Cutting the range of motion short.
- Swinging or kipping the body.
- Shrugging instead of pulling with the back.
Variations:
- Pull-up
- Chin-up
- Lat Pulldown
- Neutral Grip Pull-up
Safety Tips:
- Control both the pull and the lowering.
- Keep the shoulders engaged at the bottom.
- Reduce the assistance gradually as you progress.
- Stop if you feel shoulder or elbow pain.
Additional Information:
The pull-up grip emphasizes the lats and upper back with less biceps involvement than the chin-up. Lower the assistance over time to build toward bodyweight reps.
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