# Pull Up (Assisted)

> A machine-assisted pull-up that lets you build up to bodyweight pull-ups while training the lats.

Page: https://fitnessie.app/exercises/assisted-pull-up/
Type: Machine · Pull
Demo video: https://fitnessie.app/demos/pull-up-assisted/a25e92ea3e28a679.mp4

## How to do it

1. Set the assistance weight, kneel on the pad, and take an overhand grip a little wider than your shoulders.
2. Hang with your arms extended and your body in a straight line from shoulders to knees.
3. Pull yourself up until your chin is over the bar.
4. Lower with control back to straight arms.

## Key cues

- Overhand grip a little wider than shoulders
- Chest up, straight line to the knees
- Pull until the chin clears the bar
- Lower under control

## Common mistakes

- Swinging to get up
- Cutting the rep short before your chin reaches the bar
- Not fully straightening your arms at the bottom
- Arching or leaning back to cheat the pull

## Muscles worked

- Primary: Lats
- Secondary: Biceps, rear delts and forearms

## Equipment

Assisted pull-up machine.

## Variations

- [Pull Up](https://fitnessie.app/exercises/pull-up/)
- [Pull Up (Weighted)](https://fitnessie.app/exercises/weighted-pull-up/)
- [Pull Up (Neutral Grip)](https://fitnessie.app/exercises/neutral-grip-pull-up/)

## References

- [StrengthLog: Assisted Pull-Up](https://www.strengthlog.com/assisted-pull-up/)
- [Fitbod: Assisted Pull Up](https://fitbod.me/exercises/assisted-pull-up)
- [StrengthLog: Pull-Up](https://www.strengthlog.com/pull-up/)