How to perform the Assisted Pull-Ups
- 1Set the pin for your assistance weight (more weight = easier), grab the handles slightly wider than shoulder-width with your palms facing forward or toward you, and place your knees on the pad with your arms straight, chest lifted, and abs lightly braced. Keep your shoulders relaxed away from your ears and look straight ahead or slightly up.
- 2Pull your body up by driving your elbows down toward your sides, bringing your chest toward the bar or handles, and pause briefly at the top without shrugging. Lower yourself back down slowly with control until your arms are straight again, breathing out as you pull up and in as you return down.
Coach tips
- Pick an assistance level that lets you get full, smooth reps without jerking or swinging—too easy and you won’t progress, too hard and your form will fall apart.
- Think about pulling your elbows down and back instead of just bending your arms; this helps your back do most of the work instead of only your biceps.
- Keep your ribs down and abs tight so you don’t arch your lower back or kick your legs to cheat the movement.
Powered by Hypro
Train lats smarter
One rep, one set. Hypro turns the Assisted Pull-Ups into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Assisted Pull-Ups weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much lats you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Assisted Pull-Ups fits right into proven hypertrophy and strength templates.
