Assisted Pull Ups

Muscles worked by the Assisted Pull Ups

Primary

LatsLatissimus Dorsi

Secondary

BicepsBiceps BrachiiForearm FlexorsWrist Flexor MusclesRear DeltsPosterior DeltoidRhomboidsRhomboid Muscles

Also called: lats, lat, latissimus dorsi, latissimus, back wings.

Equipment

Assisted Pull-Up Machine

Also called: gravitron, assisted pullup, assisted chin up, assisted dip machine, counterweight pull up, pullup assist machine.

How to do the Assisted Pull Ups

1. Place your knees on the assisted pull-up machine pad.
2. Grip the bar with palms facing away, slightly wider than shoulders.
3. Pull your chest toward the bar by driving your elbows down.
4. Lower yourself under control to a full hang.
5. Repeat for the desired number of reps.

Form tips

• Pull your shoulder blades down before bending your arms.
• Avoid swinging or using momentum from the knee pad.
• Decrease the assistance over time to progress toward unassisted reps.

At a glance

Assisted Pull Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Pull Ups
• Band Assisted Pull Ups
• Chin-Ups
• Close Grip Lat Pulldown
• Close-Grip Pull-Ups
• Lat Pulldown
• Negative Pull Ups
• Neutral Grip Pull Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "assisted-pull-ups",
  "name_en": "Assisted Pull Ups",
  "name_de": "Unterstützte Klimmzüge",
  "name_es": "Dominadas Asistidas",
  "description_en": "A machine-assisted pull-up reducing the effective body weight, allowing beginners to train the lats through a full range.",
  "description_de": "Eine maschinengestützte Klimmzugvariante, bei der ein Kniepolster einen Teil des Körpergewichts trägt und saubere Wiederholungen ermöglicht.",
  "description_es": "Una dominada en máquina asistida que contrarresta parte del peso corporal, pensada para construir la fuerza de espalda necesaria para dominadas estrictas.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "assisted_pullup_machine",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "forearm_flexors",
    "posterior_deltoid",
    "rhomboids"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "pull-up",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Place your knees on the assisted pull-up machine pad.",
    "Grip the bar with palms facing away, slightly wider than shoulders.",
    "Pull your chest toward the bar by driving your elbows down.",
    "Lower yourself under control to a full hang.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Knie auf dem Polster der Klimmzugmaschine.",
    "Greife die Stange mit nach außen zeigenden Handflächen, etwas breiter als schulterbreit.",
    "Ziehe deine Brust zur Stange, indem du die Ellbogen nach unten drückst.",
    "Senke dich kontrolliert in den vollständigen Hang zurück.",
    "Wiederhole die gewünschte Anzahl von Wiederholungen."
  ],
  "instructions_es": [
    "Coloca las rodillas en el pad de la máquina de dominadas asistidas.",
    "Agarra la barra con las palmas mirando hacia afuera, ligeramente más ancho que los hombros.",
    "Tira del pecho hacia la barra impulsando los codos hacia abajo.",
    "Bájate de forma controlada hasta quedar colgado con los brazos extendidos.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Pull your shoulder blades down before bending your arms.",
    "Avoid swinging or using momentum from the knee pad.",
    "Decrease the assistance over time to progress toward unassisted reps."
  ],
  "tips_de": [
    "Zieh zuerst die Schulterblätter nach unten, bevor du die Arme beugst.",
    "Strecke die Arme unten ganz aus, ohne die Schulterspannung aufzugeben.",
    "Verringere die Unterstützung allmählich, um dich an freie Klimmzüge heranzuarbeiten."
  ],
  "tips_es": [
    "Inicia el movimiento bajando los omóplatos antes de doblar los codos.",
    "Evita balancearte para no restar trabajo a la espalda.",
    "Ajusta el contrapeso para completar todas las repeticiones con buena técnica."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/assisted-pull-ups-start.webp",
      "peak": "images/flat/assisted-pull-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "assisted-pull-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.