#Assisted Pull Up

Raise your hand if you’ve been personally attacked by the assisted pull up machine 🙋🏼‍♀️ 😂 we’ve all been there! If you haven’t used it, or it’s been a long time, here are key tips you need to know 😘 Make sure to share this if it was helpful! #pullup #gymtips #fitmom #upperbodyworkout

ARE YOU MAKING THIS MISTAKE? ❌ Assisted pull ups are a great exercise for strengthening and building the back muscles. But I commonly see people performing them wrong and not getting the full benefits! Not achieving full range of motion is the most common form error I see. It’s important to remember that the back muscles are supposed to be the primary focus when performing pull ups. Doing partial reps doesn’t allow the lats to come to a fully lengthened position between reps, which encourages the arms to kick in and do most of the work. Your arms should be fully extended at the bottom of the movement. If you are unable to achieve this, the weight is likely too heavy. If using an assisted machine - increase the amount of weight you are offsetting your body weight by to make the exercise easier (note: the machine works by offsetting your weight to make the exercise easier. The more weight you select - the easier the exercise is. Selecting less weight makes the exercise more difficult). If you are using a band - use a thicker band or add an extra band to make it easier. When pulling yourself up, initiate the movement by retracting and depressing your shoulder blades. Try to envision pulling with your elbows and drive them down towards the floor. Stick your chest out, and lean back just a bit. These are great cues to make sure you’re working your back instead of your arms. It is also important to perform this exercise with control and really focus on the target muscle instead of using momentum to lift yourself and pump out the reps. Save this post and make sure that you are putting these tips into practice! ➡️ Tag someone who needs help with their form! ⬇️

Comment “PULL UP” 💪 for a free pull up program! ⬇️ Let’s break down each of these assisted pull-up variations so you can decide which one is best for you! Good: Machine-Assisted Pull-Ups Pros: ✅Great for beginners who might be nervous to use bands - the machine is more stable & controlled. ✅Great for beginners learning the pattern ✅Easy to adjust & track weight/assistance level Cons: ❌Doesn’t mimic real pull-up mechanics. When doing a pull up, your body naturally tucks & swings forward. When on a machine, your body is fixed on a vertical platform & cannot naturally move in this position - meaning you don’t have to engage your body positioning ❌Assistance is constant throughout the range of motion. The machine helps you the same amount whether you’re at the bottom or the top of the pull-up ❌Not always available in all gyms Better: Band Across Hooks (Under Knees or Feet) Pros: ✅Assistance is not consistent throughout the pull up (more help at bottom, less at top) ✅Easy to scale by changing band thickness Cons: ❌Limits natural pull-up movement - doesn’t mimic real pull-up mechanics. Similar to the machine, with your feet directly under you on the band - your body isn’t able to naturally tuck with your core. ❌Takes confidence & coordination to get in & out of the band ❌Not the most ideal set up - requires a squat-rack with j-hooks Best: Band Attached From Bar (Band Under Knees or Feet) Pros: ✅Allows your body to do a pull up with the proper mechanics & movement pattern - encourages better body/core control & tension ✅Smoothest transition to unassisted pull-ups ✅Assistance is not consistent throughout the pull up (more help at bottom, less at top) ✅Easy to scale by changing band thickness Cons: ❌Takes confidence & coordination to get in & out of the band - slight learning curve for beginners ➡️So which one should you do & which one do I recommend? Do the assisted pull up variation that you feel most confident with now so that you can build strength & confidence at the bar! Then your goal is to be doing “band attached from bar” assisted pull ups until you can do a bodyweight pull up! #pullups #pullup #howtodoapullup

Not my favorite assisted pull-up variation, honestly. Hard to reach the bar, hard to maintain band position, hard to leave the bar, AND my thumbs were being pulled into a painful position. Personally, I’d recommend sticking to other banded variations or eccentric pull up variations instead! #pullups #pullupvariations #assistedpullups #personaltrainer #fitness

Have you ever done these? Let me know. 👇 The assisted pull-up machine is a great piece of equipment, and I believe it’s underrated. The reason I believe it’s underrated is most people jump up and try to do regular pull-ups, but end up doing them poorly. Thinking they’re too good for these assisted pull-ups. For anyone trying to build pull-up strength, this is the machine for you. Here are some simple cues: ✅ Pick a level that challenges you, but still lets you complete reps with good form. The heavier the weight, the easier the pull-up (machine counterbalances you). ✅ Grip Slightly Wider Than Shoulder-Width ✅ Engage your lats first ✅ Before pulling up, depress your shoulders (pull shoulder blades down and back). ✅ Pull your chest to the bar ✅ Control yourself on the way down SAVE and follow for more quick tips. 🔥 I also just made an in depth Youtube video on how to get better at pull-ups. Search “Colossus Fitness” and give it a watch. 💪

Pull ups are no joke! Here's how I've mastered them (number 3 is my secret weapon)… Ditch the jump-up-and-pray approach and try these exercises first: 1. Feet assisted pull ups By lowering the bar and reducing weight, you can practice the full movement and get more reps. 2. Band assisted pull ups Gradually reduce assistance and work towards a solo pull up. 3. Pull up negatives This is the secret to building pull up strength! Hang on, lower yourself slowly, and build that strength. You'll be crushing pull ups in no time 🙌 @majorfitness_global #majorfitmom #majorfitness #foryourstrongertomorrow #MFProseries #bodyweightexercises #workoutathome #resistancebandworkout #workoutleggings #fitnessinspiration #getmovingathome #getyourbodyback #postpartummotivation #getinshapemotivation #workoutmotivation #pullupseveryday #PullUpProgress #FitMomGoals #MomStrong #RealMomFitness #GarageGymWorkout #HomeWorkout #OvercomingObstacles #NeverGiveUp

What?? Bands will actually HINDER your progress towards a full pullup? Why’s that you ask? Bands take away the hardest part of the pull-up — the scapular pull. If you rely on a band, you’ll mainly strengthen the top part of the movement while leaving your scapular pull weak. Without strong scapular engagement, your arms can’t effectively connect to your body, making unassisted pull-ups feel nearly impossible. Or you’ll end up doing a pull-up with your shoulders shrugging towards your ears 🤷🏽‍♀️ Scapular strength is king, and that’s a hill I’ll die on. Scapular pulls are a non-negotiable when training towards a pull-up! Share with your friend who’s trying to learn a pull-up to spare them from this common mistake 😇 #pullup #pullupprogression #pulluptraining #assistedpullup

HOW TO: ASSISTED PULL UPS 🙋🏽‍♀️⬇️⬇️⬇️ Pull ups are one of the best upper body exercises for building back strength and muscle definition. Using an assisted pull up machine can help you progress if you’re working on achieving unassisted pull ups, but form is everything! Let’s break it down: ✅ Top Video (Do’s): Notice how my body is fully extended at the bottom of the movement, and I pull myself all the way up until my chin clears the bar. My back and core are fully engaged, keeping my torso steady without swinging. This full range of motion (ROM) activates my lats, biceps, and core, ensuring I maximize each rep. Keep your shoulders down and back, avoiding any shrugging. 🚫 Bottom Video (Don’ts): Here, I’m cutting the movement short by not reaching full extension at the bottom and not pulling high enough at the top. This limits muscle engagement and reduces the effectiveness of the exercise. Without proper ROM, you’re missing out on building strength where it counts! Focus on controlled reps, maintaining tension through your back muscles, and resist using momentum to pull yourself up. Progress takes time, but with consistent practice and good form, you’ll be hitting those unassisted pull ups. #pullups #fitness #calisthenics #workout #crossfit #fitnessmotivation #gym #motivation #pushups #streetworkout #strength #muscleup #training #bodybuilding #gymnastics #dips #fit #handstand #pullup #bodyweight #calisthenicsworkout #workoutmotivation #squats #bodyweighttraining #bodyweightworkout #deadlift #muscle #frontlever #pushup

Struggling with pull-ups? Same here — but that’s where the assisted pull-up machine comes in! Here’s how to use it (with the hook!) so you can build strength without ego. 1. Set the right assistance weight — the heavier the weight, the easier the pull-up. 2. Step up, hook your knee or foot into the pad/platform. 3. Keep your core tight, shoulders down, and pull yourself up with control. 4. Lower slowly — that’s where the gains are! It’s okay to struggle. We all start somewhere — just don’t quit. Let’s get stronger together, rep by rep #AssistedPullUp #PullUpJourney #UpperBodyStrength #GymStruggles #RealProgress #WomenWhoLift #beginnerfriendly

Struggling with pull-ups? You’re not weak — you’re just early in the process. Band-assisted pull-ups help you build strength, confidence, and correct form until you’re ready to go bodyweight. Save this for your next back day 💪 #PullUpProgress #WomenWhoLift #StrengthTraining #FitnessCoach #GymTips

Outfit from ⁨@dfyne.official⁩ - Use code DELTA for 10% off. Link in bio. Band-Assisted Pull-Up Hack If regular band-assisted pull-ups feel awkward to set up, or you’re worried the band might slip off your feet and snap up, try this instead: wrap the band around your back and hold the ends in your hands while you do pull-ups. It’s a simpler, safer alternative. Size & Shred Training program 👉🏻 deltabolic.com (link in bio)