Assisted Pull-Ups
-
Pulling
Vertical Pull
Upper Body Strength
-
Dumbbell or Kettlebell
Anchored Resistance Band
Squat Rack (or sturdy anchor point)
-
Intermediate
Overview
Assisted Pull-Ups using a band anchored to J-hooks allow individuals to train vertical pulling strength with proper mechanics while reducing bodyweight load. This is an effective progression tool for those building up to unassisted pull-ups, focusing on controlled form and full range of motion.
Muscles Worked
PRIMARY:
Latissimus dorsi
Biceps brachii
SECONDARY:
Rhomboids
Middle and lower trapezius
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band across the J-hooks of a squat rack. Ensure it’s secure and stretched enough to provide upward assistance when you step on it.
Step onto the band, placing both feet in the center to distribute weight evenly.
Grip the pull-up bar slightly wider than shoulder-width with palms facing away (overhand grip).
Begin with arms extended, core braced, and legs straight or slightly bent.
Pull your chest up toward the bar by initiating the movement with your back muscles, not just your arms.
Keep your elbows pulling down and in toward your ribs.
Pause at the top with your chin above the bar.
Lower slowly back to the starting position with control.
Benefits
Builds strength and confidence for unassisted pull-ups
Trains proper pulling mechanics with full range
Reinforces scapular control and core engagement
Reduces load to allow higher volume and time under tension
COACHING CUES
Pull your elbows to your back pockets
Lead with your chest, not your chin
Control the descent so you don’t drop down
Engage your core and stay tall
Notes
This pull-up progression strengthens the upper body while reinforcing good technique, offering a scalable entry point to one of the most valuable bodyweight strength movements. Ideal for beginners or those rebuilding strength post-injury or after time off.