Also known as: banded pullup, banded pull-ups, supported pull-up, low bar pull-up, negative pull-up

What is Assisted Pull Up?

An Assisted Pull Up is an easy, beginner-level pull exercise that reduces load so you can pull your chest to a low bar. It primarily targets the latissimus dorsi and mid-back, with assistance from the biceps and rear shoulders. Difficulty: easy - great for building pulling strength and practicing form.

How to Do Assisted Pull Up

  1. Set up position: Stand under a low pull-up bar, grip palms forward at shoulder width, feet flat and knees bent so shoulders sit directly above your hands.
  2. Engage shoulders: Depress your shoulder blades and stick your chest out to create tension before pulling; avoid letting shoulders shrug toward your ears.
  3. Initiate pull: Drive your elbows back and down while pulling your chest toward the bar, keeping elbows close to your sides and a neutral spine.
  4. Squeeze at top: Pause briefly at the top and squeeze the lats and mid-back to reinforce full contraction and control before descending.
  5. Lower with control: Slowly lower back to the start position with a controlled eccentric, maintaining scapular depression and avoiding a sudden drop.
  6. Breathe and repeat: Exhale as you pull, inhale as you descend, perform prescribed reps with good form, and rest between sets to maintain quality.

Muscle Groups

Latissimus, Back

Description

Use a bar that is approximately shoulder height. Grip the bar with palms facing forward.
Squat down so your shoulders and hips are directly underneath your hands, knees bent in front of you and feet flat.

Initiate the movement by depressing your shoulders and sticking your chest out.
Drive your elbows forward and down, as you pull your chest to the bar. Keep your elbows close to your sides, driving them behind you.
Squeeze at the top, lower with control and repeat for repetitions.
Movement Group: Pull
Equipment: Low Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of assisted pull ups?

Assisted pull ups build pulling strength while reducing load, improve scapular control and posture, and prepare you for unassisted pull ups. They target the lats and mid-back with less joint strain, making them suitable for beginners or rehabilitation.

What are common mistakes to avoid with assisted pull ups?

Common errors include shrugging shoulders, using momentum or leg kick, flaring elbows wide, and partial range of motion. Focus on scapular depression, controlled tempo, and full chest-to-bar range to ensure safe, effective repetitions.

How do I progress from assisted to unassisted pull ups?

Gradually reduce assistance by using lighter bands or higher foot placement, add eccentric (negative) reps, increase repetitions and volume, and include horizontal rows and lat exercises. Aim for controlled sets of practice before attempting full unassisted reps.