Assisted Pull Up

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Coach's Tips

By using a machine, this workout can be helpful for those who cannot do a bodyweight pull-up. Set the assist weight for 10 reps initially, and gradually increase it!

How to Assisted Pull Up

Starting Position

1. Stand below the bar of the pull up station.

2. Grab the bar with an overhand grip, slightly wider than shoulder width apart.

3. Place one foot in the stirrup of the assisted pull up machine.

Proper Form

1. With your arms straight, push down on the stirrup to lift yourself up until your chin passes the bar.

2. Slowly lower yourself back to the starting position.

Breathing Technique

1. Exhale as you lift yourself up.

2. Inhale as you lower yourself back down.


1. Make sure to keep your back straight throughout the entire movement.

2. Do not swing your body to gain momentum.

3. Avoid locking your elbows when lowering yourself back to the starting position.

Curious about a Back workout plan that includes the Assisted Pull Up

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