Assisted Standing Pull-up
Master the pull-up with the assisted standing pull-up machine. Build significant back and arm strength safely and effectively, improving your upper body
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Assisted Standing Pull-up
Description
An exercise that targets the upper body, specifically the back, by pulling up the body while standing.
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How to do Assisted Standing Pull-up
- 01Setup
Adjust the machine's platform height and select the desired assist weight. The more weight selected, the easier the exercise will be.
- 02Setup
Stand on the platform with your feet shoulder-width apart, facing the machine. Grasp the neutral-grip handles with an overhand grip, slightly wider than shoulder-width.
- 03
Initiate the pull by engaging your lats, driving your elbows down and back towards your hips. Pull your chest towards the handles while exhaling.
- 04
Continue pulling until your chin clears the handles or your chest touches the pad, squeezing your shoulder blades together at the top.
- 05
Slowly and with control, extend your arms to lower yourself back to the starting position, allowing a full stretch in your lats while inhaling.
- 06
Maintain core engagement throughout the entire movement, keeping your body stable and avoiding swinging.
Tips
- Focus on initiating the pull with your lats, imagining your elbows driving down, rather than just pulling with your biceps.
- Maintain a slight arch in your lower back and keep your chest up throughout the movement to optimize lat engagement and prevent slouching.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle growth and improve overall pulling strength.
- Experiment with different grip widths and styles (pronated, supinated, neutral) to target various areas of your back and arms.
Common mistakes
- Using too much momentum: Avoid swinging your body to get up; instead, perform each repetition with controlled, deliberate movement to maximize muscle engagement.
- Not going through a full range of motion: Ensure you fully extend your arms at the bottom and pull your chin above the handles at the top to achieve complete muscle activation.
- Shrugging your shoulders: Keep your shoulders down and back, actively depressing your scapulae, to prevent upper trapezius dominance and better engage your lats.
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Get Ellim — FreeQuestions
What muscles does Assisted Standing Pull-up work?
Assisted Standing Pull-up primarily targets Latissimus Dorsi. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Assisted Standing Pull-up good for beginners?
Assisted Standing Pull-up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Assisted Standing Pull-up?
You need Leverage machine to perform Assisted Standing Pull-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Assisted Standing Pull-up?
Focus on initiating the pull with your lats, imagining your elbows driving down, rather than just pulling with your biceps. Maintain a slight arch in your lower back and keep your chest up throughout the movement to optimize lat engagement and prevent slouching. Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle growth and improve overall pulling strength. Experiment with different grip widths and styles (pronated, supinated, neutral) to target various areas of your back and arms.
What are common mistakes when doing Assisted Standing Pull-up?
Using too much momentum: Avoid swinging your body to get up; instead, perform each repetition with controlled, deliberate movement to maximize muscle engagement. Not going through a full range of motion: Ensure you fully extend your arms at the bottom and pull your chin above the handles at the top to achieve complete muscle activation. Shrugging your shoulders: Keep your shoulders down and back, actively depressing your scapulae, to prevent upper trapezius dominance and better engage your lats.
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Free · iPhone only · Available on the App Store