Assisted Pull-up

A knee pad supports part of your weight so even those who can't yet do pull-ups can learn the correct pulling path.

Beginner-Intermediate · Recommended Sets: 3 sets x 8-12 reps · Lats, Mid-Back (Rhomboids), Biceps

Assisted Pull-up — Points to Check Today

  • Reduce the assistance gradually — Too much assistance means your strength won't improve. (Repeating easily with a large assistance weight every time)
  • Don't use momentum — Kicking off the pad to rise removes the back engagement. (Kicking the pad with your knees to rise with momentum)
  • Control the descent too — Dropping suddenly sends impact through the shoulders. (Releasing and dropping down suddenly)

Assisted Pull-up — How to Do It / If You're New

  1. Set the assistance weight (the amount that supports you), and grip the bar with an overhand grip slightly wider than shoulder width.
  2. Place your knees (or feet) on the support pad and pull your shoulders down to depress your shoulder blades.
  3. Pull yourself up until your chin clears the bar, with the feeling of pulling with your back rather than your arms.
  4. Pause briefly at the top, then lower slowly (2-3 seconds) with control until your arms are nearly straight.