Assisted Pull-Up
Muscles worked: Back (assisted by biceps, forearms).
How to do it
- Choke the band around the center of the pullup bar.
- Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out.
- Pull yourself upward by contracting the lats as you flex the elbow.
- After a brief pause, return to the starting position.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Less assistance over time is the progression
- Same dead-hang standard as the real thing
Logging it
IronPack suggests working in the 6 to 12 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the assisted pull-up properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.