Assisted Pull Up
The Assisted Pull Up primarily works the Biceps Brachii (Long Head), Latissimus Dorsi, with secondary activation of the Brachialis, Posterior Deltoid, Trapezius (Upper) and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a machine compound exercise at beginner difficulty.
The Assisted Pull Up is a beginner compound exercise performed with machine, following a vertical pull movement pattern. It primarily targets the Biceps Brachii (Long Head), Latissimus Dorsi, with secondary engagement of the Brachialis, Posterior Deltoid, Trapezius (Upper). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Perform a pull-up with assistance from the machine, which reduces the weight you pull.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head), Latissimus Dorsi |
| Secondary | Brachialis, Posterior Deltoid, Trapezius (Upper) |
Muscles Worked
The Biceps Brachii (Long Head), and Latissimus Dorsi are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Brachialis, Posterior Deltoid, and Trapezius (Upper) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
- Primary Muscle Latissimus Dorsi (back)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Trapezius (Upper) (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Adjust machine seat and pads to fit body.
- Sit or position body in machine.
Execution
- Pull body or weight upward until upper arms are at sides.
- Lower under control to starting position.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Latissimus Dorsi, Biceps Brachii (Long Head).
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Brachii (Long Head), Latissimus Dorsi) and can be substituted based on your equipment or variation preferences.
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