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Last updated March 30, 2026
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LatsBiceps
Pull Up (Assisted)
Perform a pull-up with assistance from a band or machine to reduce the load and build pulling strength.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Moderate
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
latsupper lats / teres
Secondary
bicepsrear shoulderslower trapsmid trapsforearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weightband
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Loop a resistance band over the pull-up bar and place one or both feet or knees in the band.
- Alternatively, set up an assisted pull-up machine with the appropriate counterweight.
- Grip the bar with an overhand grip at about shoulder width.
- Hang with arms fully extended.
- Step 2Execution
- Initiate the pull by depressing your shoulder blades and driving elbows down.
- Use the band or machine assistance to help you pull your chin above the bar.
- Focus on engaging your lats — squeeze them at the top.
- Keep your core tight to prevent swinging.
- Step 3Progression
- Start with a thicker band (more assistance) and progress to thinner bands over time.
- On an assisted machine, gradually decrease the counterweight.
- Goal is to eventually perform unassisted pull-ups.
- Lower yourself slowly to build eccentric strength.
- Step 4Tips
- Avoid relying too heavily on the assistance — pull as hard as you can each rep.
- The band provides the most help at the bottom and least at the top, which mimics the strength curve.
- Practice full range of motion — dead hang to chin over bar.
- Breathe out as you pull up, breathe in as you lower.