How to Do Assisted Pull Up

Assisted Pull Up is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Assisted Pull Up

  1. 01Adjust the weight stack to provide the necessary level of assistance and place both knees or feet on the platform.
  2. 02Grip the overhead bars with palms facing away and hands slightly wider than shoulder-width.
  3. 03Depress the shoulder blades and pull the chest toward the bar by driving the elbows down toward the ribs.
  4. 04Stop when the chin clears the bar level while keeping the collarbones broad.
  5. 05Extend the arms upward to return to the starting position without allowing the weight stack to touch.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Assisted Pull Up

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the hips swing forward, engage the glutes to keep the pelvis directly under the shoulders throughout the vertical pull.

Same coaching engine used inside the A90 app

05 / FAQ

Assisted Pull Up questions

What muscles does Assisted Pull Up work?

Assisted Pull Up is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Assisted Pull Up correctly?

Adjust the weight stack to provide the necessary level of assistance and place both knees or feet on the platform. Grip the overhead bars with palms facing away and hands slightly wider than shoulder-width. Depress the shoulder blades and pull the chest toward the bar by driving the elbows down toward the ribs. Stop when the chin clears the bar level while keeping the collarbones broad. Extend the arms upward to return to the starting position without allowing the weight stack to touch.

What is the A90 coach tip for Assisted Pull Up?

If the hips swing forward, engage the glutes to keep the pelvis directly under the shoulders throughout the vertical pull.

Is Assisted Pull Up suitable for beginners?

Assisted Pull Up is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Assisted Pull Up?

No. Assisted Pull Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes assisted pull up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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