If you're a powerlifter, strongman, or just someone training for serious strength, there's a good chance you avoid pull-ups. Either you think they don't apply to your sport, or you're just not good at them. And if you train in a home gym or garage setup, you might not have access to one of those fancy machine-assisted pull-up rigs.
Here's the good news: you don't need one. There are better ways to build your vertical pulling strength, and most of them just require a rack and a band. Let's talk about assisted pull ups.
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Muscles Worked with Assisted Pull Ups
Both unassisted pull-ups and those with some assistance work your lats, rear delts, biceps, traps, rhomboids, and a handful of other stabilizing muscles that don't always get enough attention in powerlifting training. Most of your main lifts, squat, bench, deadlift, are focused in the sagittal plane. Pull-ups give you something different.
They challenge you in the frontal plane, with your arms moving out and in toward the sides of the body. That’s a smart way to build a more balanced upper body.
The primary mover in a pull-up is the lat. When you pull your body upward, you're targeting shoulder adduction and extension (here's the science behind your shoulder anatomy). The biceps help out, but they’re not the star of the show. You want your back to be doing most of the work here. That’s the value. And since vertical pulling isn’t trained often in barbell sports, adding this movement can expose some weaknesses and help shore them up.
And as a side benefit, you'll also improve core muscles and grip strength. Those are both key for competitive exercises.
Types of Assisted Pull-Ups
There are several variations to consider when doing assisted pull ups. Here are the two you'll want to consider for your strength training. Note that all of these have starting positions at the bottom of the pull up. You start low and pull yourself up (that's right in the name). Hands also start about shoulder-width apart.
Band-Assisted Pull-Ups
The easiest way to start is with a resistance band. No weight machine needed. Just loop your resistance band over your pull-up bar and place one or both feet inside it. When you hang, the band will stretch. That gives you a helpful boost (especially in the descent, where most people are weakest).
As you ascend, the band loses tension, which means you’re taking on more of your own body weight near the top. And note that this is a beginner friendly exercise, but it's not only for novice lifters. Even more advanced athletes can benefit from band-assisted pullups.
The key here is the setup. So many people make this harder than it needs to be.
To get the most out of this setup, stay consistent with band tension. If you’re using a thick green band this month and a light red band next week, you’re going to lose track of your progress. Stick with one for at least three to four weeks. Then scale it down. Less tension means more work for your body. That’s the goal.
Bent-Knee Pull-Ups
If bands aren’t an option, or you want a different kind of assistance, set a barbell across J-hooks in a rack at chest height. Bend your knees, get under the bar, and pull yourself up from a horizontal hang. This is easier than a strict bodyweight pull-up, since your feet stay on the ground and you can use leverage to reduce the load. It’s a solid way to practice form and build volume.
Note the overhand grip, the bent knees, and the leaned-back starting position here. This is a unique variation on the standard bodyweight exercise, and it's a good way to reduce load. Depending on your fitness level, bent knee pullups can be a good way to develop the muscles you need for more standard pullups (which can help you break bench press plateaus).
Machine-Assisted Pullups
Of course, there are machines that can help you do assisted pullups at the gym. These can be a major help if you just want to focus on the exercise with minimal setup.
The assisted pull-up machine works by counterbalancing your bodyweight with a weight stack. The higher the amount of weight you select on the machine, the less of your own body you’re actually pulling. That’s a helpful way to build up to your first real pull-up. It takes the pressure off the joints and helps you dial in the movement pattern without fighting for every inch.
The key here is control. Just because the machine makes the pull-up easier doesn’t mean you should rush through the reps during workouts. Slow down. Focus on your lats doing the work. Keep your core engaged. And make sure you’re not just bouncing off the foot pad. You want to simulate a strict pull-up as closely as possible.
One downside to machine-assisted pull-ups is that they can encourage a false sense of progress. People get stuck using too much assistance for too long. Don’t let that happen. Just like with banded pull-ups, you need to progressively reduce the support over time. Move the pin. Add the weight. Make yourself work harder. That’s how you build real strength.
In a perfect world, you’d use the machine as a short-term tool. It’s great for reinforcing proper form and building some initial confidence while initially building upper-body strength. But eventually you'll want to move on to free pull-ups (assisted by bands, bodyweight, or additional weight once you’re strong enough). That’s where the real growth happens.
Misconception: Chin-Ups Are Not Pull-Ups
One common suggestion is to just do chin-ups instead. They’re easier and both are bodyweight exercises, right? Sure, but they’re not the same. Chin-ups use a supinated grip and place more emphasis on the biceps.
Pull-ups use a pronated grip and require more lat activation. The elbow mechanics are different. The muscle recruitment is different. If you want to build a stronger back, go with pull-ups. Save chin-ups for arm day.
Programming Tips
If your goal is strength and hypertrophy, treat pull-ups like any other compound lift. Use progressive overload. Track your sets and reps. And don't just max out every session. If you're using bands, drop down to a lighter band over time.
If you're using a rack variation, make it harder by adjusting your body angle or adding pauses at the top.
For accessory lifts, include things like straight-arm pulldowns, lat-focused rows, and rear delt work. These will help support your vertical pulling mechanics and reduce the risk of plateaus. The stronger your back gets, the more carryover you’ll notice in your bench press, deadlift, and overhead press.
Assisted pull-ups are an essential tool in your strength training toolbox. They don’t require fancy machines. You can build them into your program using bands or a rack setup. Over time, they’ll help balance your physique, improve your vertical pulling strength, and give you better control over your body. That’s something every serious lifter can benefit from.
Got questions or want help programming this into your training? Drop a comment, subscribe to our YouTube channel, and we’ll help you out.
