Assisted Pull Ups (Beginners Guide and Tutorial)
Achieve your first pull up with proper form using this free pull up tutorial! From improving grip strength to progressing through assisted pull ups, this guide is designed to help you learn proper pull up form and improve your technique.
Pull ups have become a staple in my strength training workout routine because they’re one of the most effective bodyweight exercises you can do to strengthen the back, biceps, shoulders, forearms, chest and core.
Pull-up benefits:
- Improve upper body and core strength
- Build grip strength
- Improve joint and bone health
- Boost metabolism and burn fat
- Improve posture
That said, pull ups are incredibly humbling. They’re commonly thought of as one of the most difficult bodyweight exercises you can do, and the stats show that only 31.3% of women can do an unassisted pull up (RunRepeat).
Achieving an unassisted pull up takes time and consistency. If your goal is to make it into the 31.3% of women who can achieve an unassisted pull up, you need to work on increasing the volume of assisted pull ups you can do.
Volume of training and proper form are more important than your maximum number of reps. This assisted pull up tutorial will demonstrate how to complete an effective, assisted pull up with good form.
For the purposes of this tutorial I’ll be showing you how to do an assisted pull-up at home using pull-up assist bands (or long loop resistance bands). But if you have access to a gym, you could also practice assisted pull ups using an assisted pull up machine.
Once you’ve mastered the basics of how to grip and hang on the pull up bar, you can work through this 12-week guide to getting your first unassisted pull up.
LET’S GET STARTED
Download This FREE Pull Up Program
Download the PDF calendar for a 12-week pull up progression program to easily track your progress over time.
Download Plan
How To Do Assisted Pull Ups
Whether you’re a beginner or advanced, one of the first things to do is set realistic expectations. On average, it can take 12 weeks to drop a band size if you’re working on assisted pull ups.
It might take you 6-12 months of consistent pull-up work to nail your first pull up — but when you do, you’ll be so proud of your accomplishment!
Equipment:
Doorframe pull up bar and long loop resistance band (discount code: NML).
Instructions:
Follow along with the guided Assisted Pull Up Tutorial on Youtube, led by certified personal trainer Lindsey Bomgren.
Follow the step-by-step guide below. Start where you are and do what you can. Adjust this guide as needed, based on how long you can hang on the bar, what level of resistance you need, and how many assisted repetitions you can perform.
Step-By-Step Assisted Pull Up Tutorial
Hang On The Pull Up Bar (Overhand Grip)
Why this is important: Hanging on the bar (dead hang) is crucial because you need to mimic the move you want to do. The bottom of the pull up is the most difficult portion of the move for most people. Hanging from the bar can strengthen the muscles that retract the scapulas together, which will help you avoid getting stuck at the bottom of your pull up.
Benefits: Improves grip strength, spinal decompression, stretches upper body, improves shoulder mobility and reduces shoulder pain, improves posture.
How To Hang On The Pull Up Bar
- Find a suitable pull up bar: Use a secure pull-up bar that can support your bodyweight.
- Stand beneath the bar: Position yourself directly beneath the pull-up bar with your feet flat on the ground.
- Grip the bar: Reach up and grab the bar slightly wider than shoulder-width distance apart. Your palms should face away from your body.
- Hang freely: Allow your body to hang freely from the bar with your arms fully extended. Your body should form a straight line from your head to you heels.
- Engage your core: As you hang, engage your core muscles to stabilize your body. This will help you maintain good posture and control while hanging from the bar.
- Breathe and hold: Focus on relaxing your grip and maintain a steady breath. This will help you build endurance for longer hangs.
- Repeat and progress: Follow the progression program below to increase the time you can hang on the bar.
Program Progression
Add hanging on the pull-up bar to your workout 2-3 times a week. Start with a 10-second bar hang and progress with the following:
- 10-second bar hang x3 sets
- 20-second bar hang x3 sets
- 30-second bar hang x3 sets
- 40-second bar hang x3 sets
Once you can complete a 40-second hang x3 sets, you’re ready to progress to banded pull ups.
Assisted Pull Ups
Why this is important: Adding resistance bands to your pull-up routine allows you to practice the movement while decreasing the load. This will help you maintain proper form as you build strength. Start with a band that provides enough assistance for you to perform multiple pull ups. Avoid starting with a lighter band that will only allow you to complete one rep.
How To Do Assisted Pull Ups With A Resistance Band
- Choose the right assistance: Select a long loop resistance band that matches your current fitness level. Thicker (heavier) bands provide more assistance, while thinner (lighter) bands provide less assistance. Beginners who need more assistance should start with a heavier band (note that you may need to use more than one band if you’re just starting out).
- Set up the pull-up bar: Ensure the pull-up bar is securely installed and can support your weight.
- Attach the band to the pull-up bar: Loop one end of the long loop resistance band over the pull-up bar, ensuring it’s secure.
- Step into the band: Stand underneath the pull-up bar, and place one foot through the loop formed by the resistance band. Position the band under your knee or foot, depending on the band’s length and your preference.
- Grip the bar: Reach up and grip the pull-up bar with your palms facing away from your body (overhand grip), hands slightly wider than shoulder-width distance apart.
- Hang from the bar: Allow your body to hang freely with your arms fully extended.
- Perform the pull up: Initiate the pull up by squeezing your shoulder blades together and pulling your chest towards the bar. Keep your elbows pointed downward throughout the movement.
- Complete the pull up: Continue to pull your body, pulling your chest up until your chin is above the bar, or as high as you can comfortably go. Keep your core engaged and your body straight throughout the movement.
- Lower yourself down: Slowly lower yourself back down to the starting position, extending your arms fully.
Once you find a band that allows you to perform 5 repetitions of assisted pull ups for x3 sets, you’re ready to move onto increasing repetitions or linear periodization (comprehensive pull-up training program). By following this 12-week program, you’ll work to increase the volume of repetitions you can perform as you simultaneously work to decrease the assistance needed.
Linear Periodization (Increasing Repetitions)
Why this is important: When it comes to mastering pull ups, volume of training is more important than your maximum number of reps. Again, consistency over time is what compounds.
Once you choose a pull-up assist band that allows you to complete 5 repetitions of assisted pull ups for x3 sets, you can follow this 12-week pull-up program.
Note, that you can always scale the number or repetitions. For example, start with 2-3 reps x3 sets. Start where you are and personalize the formula to fit your needs.
FAQs
Why Should I Train Assisted Pull Ups?
Assisted pull ups allow you to build strength in the muscles needed to be able to do unassisted pull ups, without sacrificing form. Assisted pull ups build grip strength by strengthening the forearms as well as the extrinsic and intrinsic muscles in the hand and wrist that support your grip. They also improve your stability and allow you to perfect your form so you’re able to get the most benefit out of the exercise.
How Do I Build Strength For Pull Ups?
Pull ups primarily challenge your lats or back muscles. Secondary muscles worked are the biceps and deltoids, rhomboids, and core. To get you started on your pull-up preparation, you should strengthen your upper body muscles and core muscles with upper body dumbbell strength exercises.
Are Assisted Pull Ups Better Than Negative Pull Ups?
During a negative (eccentric) pull up, you start with your chin above the bar and slowly lower yourself down, ending when you’re in a dead hang (arms fully extended over your head). This pull up variation challenges the eccentric part of the movement, which builds upper body strength and improves your grip strength. That said, resistance band pull ups allow you to train the correct movement pattern, which I believe is most effective in getting to unassisted pull ups.
Are Machine Assisted Pull Ups Effective?
A pull up machine offers another variation by having you choose a weight to offset your pull up, reducing some of your load. Band assistance pull ups work similarly in that they also reduce some of your load by offering resistance. However, banded pull ups better allow you to focus on proper muscle activation and range of motion. I’d recommend resistance band pull ups over machine assisted pull ups.
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