Assisted Pull-up

A Step-by-Step Guide to Building Upper Body Strength

The assisted pull-up is a strength-building exercise that targets the upper body, particularly the back, shoulders, and arms. It is a variation of the traditional pull-up that can help individuals build strength and improve their ability to perform a full pull-up.

• Build upper body strength: Assisted pull-ups target the muscles of the back, shoulders, and arms, helping individuals to build strength and muscle mass in these areas.
• Improve pull-up performance: By strengthening the muscles required for pull-ups, the assisted pull-up can help individuals improve their ability to perform a full pull-up.
• Increased grip strength: As with other pull-up variations, the assisted pull-up can help to improve grip strength, which can be beneficial for other exercises and daily activities.
• Variety: Adding the assisted pull-up to your workout routine can provide a different challenge and help to keep your workouts fresh and interesting.

1. Stand on a box or bench underneath a pull-up bar, with your hands shoulder-width apart and palms facing away from your body.
2. Place your feet on a resistance band that is wrapped around the pull-up bar, with the band looped around your feet so that it provides resistance as you pull yourself up.
3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your sides.
4. Lower yourself back down to the starting position with control, fully extending your arms.
5. Repeat for the desired number of repetitions.

When performing assisted pull-ups, it is important to use proper form and technique to avoid injury. Be sure to engage your back muscles and keep your elbows close to your sides throughout the movement.

As you become stronger, you can gradually decrease the amount of assistance provided by the resistance band or switch to a lower-resistance band to increase the challenge of the exercise.