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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Assisted Pull-Up

Also called Assisted pull-up machine, Band-assisted pull-up

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, forearms

You need

Assisted pull-up / dip

How to do itPictures · 3 steps
Knee pad
1Start
Knee pad
2Top
Main musclesAlso working
  1. 1Use enough assistance for clean, full reps
  2. 2Pull your chest toward the bar
  3. 3Lower all the way to straight arms

Most common mistake

Using so little help that the reps turn into half reps.

Watch a demo

Good for

  • Ranked #2 for back
  • Loads the muscle while it’s stretched
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Neutral-Grip Pulldownvs Plate-Loaded Pulldownvs Lat Pulldown
S
For back
#2 of 40
See the full list →
Research
91
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 91
Target tensionStrong
Loaded stretchExcellent
ProgressionExcellent
Low costExcellent

The pull-up pattern with adjustable help: the best way to build toward your first strict rep.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SLat PulldownCable
  • SNeutral-Grip PulldownCable
  • SChest-Supported RowDumbbell
  • SMachine RowMachine

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