Back & biceps · Vertical pull
Assisted pull-up
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
Return to My Training →- Equipment
- Assisted pull-up machine with safe access
- Muscles worked
- Lats, upper back, biceps
- Movement
- Vertical pull
How to perform
- Use the machine's platform and instructions for secure setup.
- Begin with arms long in a comfortable shoulder position.
- Pull elbows toward your ribs until your chin approaches handle level.
- Lower with control.
- Use enough assistance to avoid swinging.
Three cues to remember
- Use the machine access steps.
- Choose enough assistance.
- Lower without dropping or swinging.
Common mistakes
- Kipping.
- Jumping off the platform.
- Choosing too little assistance.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Lat pulldown.
Progress when ready
Reduce assistance gradually after meeting the rep target.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
ACE exercise library ↗