At a glance
- Main muscle
- Back
- Also works
- Biceps
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 5 kg
How to do it
- Less assistance = harder.
- Full hang.
- Elbows to your sides.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Lets beginners train the pull-up with full range of motion; progress by reducing the counterweight.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Lat Pulldown · Cable · rating S
- Pull-Up · Bodyweight · rating A
- Machine Pulldown · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the assisted pull-up.
Let Mitta set the weight.
Mitta plans the assisted pull-up with a weight and rep target for every set, worked out from your last sessions.
Questions about the
assisted pull-up
What muscles does the assisted pull-up work?
The assisted pull-up mainly trains your back. Your biceps help.
How many reps of the assisted pull-up should I do?
Mitta plans the assisted pull-up at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the assisted pull-up?
Good alternatives that train the same muscle are the lat pulldown, pull-up and machine pulldown.
Is the assisted pull-up good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the assisted pull-up have rating A?
Lets beginners train the pull-up with full range of motion; progress by reducing the counterweight.