Pulling: back and biceps
Assisted pull-up
Muscles worked: Lats · upper back · biceps
How to do it
- Set up. Loop a strong resistance band over the bar and put one foot or knee in it, as in the picture, or use an assisted pull-up machine and kneel on its pad. Grip the bar just wider than your shoulders.
- Move. From a straight-arm hang, pull your chest up towards the bar by drawing your elbows down, until your chin is over the bar. Keep your trunk steady; avoid swinging or craning your neck.
- Finish. Lower under control to straight arms. Step out of the band carefully (or use the machine's steps to get off). A thicker band, or more machine assistance, makes it easier.
Common mistakes
- Letting the band slip off your foot or knee. Keep it centred.
- Dropping fast at the bottom.
- Choosing too little assistance and doing half reps.
Where it appears in the member plans
Fat-Loss Foundations, Strength Builder, Sports Fitness.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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