Assisted Pull-up
Expert Advice
Focus on pulling with your lats and avoid using momentum to get the most from the exercise.
How-to-do Steps
- Kneel on the assistance pad and grasp the pull-up bar with a wide grip.
- Pull your body up until your elbows are at 90 degrees or your chin is above the bar.
- Lower yourself back down slowly to the starting position.
Track Assisted Pull-up in FitAI
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Muscles Worked
Assisted Pull-up primarily targets the Lats, with Strength mechanics using Leverage Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Secondary
Biceps20%
Forearms10%
Shoulders10%
Traps10%
Equipment
Leverage Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Assisted Pull-up work?
Assisted Pull-up primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Traps. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Assisted Pull-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Assisted Pull-up suitable for beginners?
Assisted Pull-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
