Assisted Pull-Ups
The assisted pull-up machine trains back and arms with a counterweight that reduces the share of body weight you must lift.
BACK · PULL
How it is executed
- Kneel or stand on the assisted pull-up machine's padded platform and select a counterweight that offsets part of your bodyweight.
- Take an overhand grip on the handles slightly wider than shoulder width and start from a full hang.
- Pull your chest toward the handles by driving the elbows down and squeezing the lats, then lower under control.
- The heavier the counterweight, the more assistance you get, making this ideal for building toward unassisted pull-ups.
- Muscles worked
- Back
- Primary muscle
- Lats
- Equipment
- Assisted pull-up and dip machine
- Movement pattern
- Pull
- Difficulty
- Beginner
- What it is for
- StrengthHypertrophy
Common mistakes
- Removing assistance too soon: maintain full repetitions.
- Swinging on the platform: keep the body stable.
- Releasing the platform suddenly: dismount according to instructions.
Frequently asked questions
- Does more weight mean more difficulty?
- On a counterweight machine, selecting more weight usually provides more help. Check the equipment’s mechanism and instructions.
- How can you progress?
- Gradually reduce assistance while keeping the same range and control. Do not directly compare weights across different machines.
- Where do the legs go?
- Depending on the design, on a knee or foot platform. Mount and dismount using the manufacturer’s steps and supports.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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Glossary and calculators
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