Pull ups are a fantastic upper body exercise targeting your back, biceps, and forearms. However, they can also be quite challenging, especially for those who are just starting their fitness journey. Here are three ways to perform assisted pull ups to help you build up strength and master this essential exercise.

1. Resistance Bands

One way to perform assisted pull ups is with the use of resistance bands. This method provides an excellent solution for beginners who are struggling with their body weight. To set up, loop one end of the resistance band around the pull-up bar and the other end around your knee or foot, depending on the level of assistance you need.

When performing the pull up using resistance bands:

a) Grasp the bar with your hands wider than shoulder width apart.

b) Step onto the band and lower yourself so your arms extend fully.

c) Pull yourself up towards the bar while keeping tension on the band.

d) Lower yourself down slowly until your arms are fully extended again.

With each repetition, the resistance band will assist you by providing extra support during the upward movement.

2. Assisted Pull-Up Machine

Gym-goers have most likely come across an assisted pull-up machine. It is specifically designed to help individuals build strength and progress towards unassisted pull ups. The machine uses a counterweight system to offset some of your body weight, making it easier for you to perform the movement.

Here’s how to use an assisted pull-up machine:

a) Adjust the machine’s weight stack according to your needs.

b) Stand on the provided platform or kneel on the padded support.

c) Hold onto the handles above you.

d) Perform a pull up while maintaining control throughout.

e) Gradually lower yourself back down to complete a repetition.

Decrease the assistance as you become stronger and feel more confident in performing unassisted pull ups.

3. Partner Assistance

Last but not least, performing assisted pull ups with a workout partner is another effective method. Having someone support you by holding your feet or legs during a pull-up can provide the necessary assistance to complete your reps more easily.

Steps for partner-assisted pull ups:

a) Grasp the pull-up bar with hands shoulder-width apart.

b) Have your partner place their hands on your calves, ankles, or feet.

c) Begin your pull up by engaging your upper body muscles.

d) As you pull yourself up, your partner will provide minimal support by pushing upwards on your lower body.

e) Lower yourself down and repeat the process.

Remember to communicate with your workout partner, sharing any feedback on the amount of assistance needed.

In conclusion, these three methods of performing assisted pull ups – resistance bands, assisted pull-up machines, and partner assistance – can help you build strength, improve technique, and ultimately achieve full unassisted pull-ups. Keep practicing, stay consistent, and watch your progress skyrocket.