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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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).
Alternative Exercises
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