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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Assisted Pull-Up

Also called Assisted pull-up machine, Band-assisted pull-up

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, forearms

You need

Machines

Assisted pull-up / dip setup →
How to do itPicture · 3 steps
Knee pad
  1. 1Use enough assistance for clean, full reps
  2. 2Pull your chest toward the bar
  3. 3Lower all the way to straight arms

Most common mistake

Using so little help that the reps turn into half reps.

Watch a demo
S
For back
#2 of 40
See the full list →
Research
91
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 91
Target tension · 35%4/5
Loaded stretch · 25%5/5
Progression · 20%5/5
Low cost · 20%5/5

The pull-up pattern with adjustable help: the best way to build toward your first strict rep.

How scores work

Machine taken? Swap to

  • SLat PulldownCable
  • SNeutral-Grip PulldownCable
  • SChest-Supported RowDumbbell
  • SMachine RowMachine

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