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Assisted Standing Pull-up

Exercise Profile

Body PartBack
EquipmentLeverage machine
Primary MusclesLatissimus Dorsi
Secondary MusclesBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Introduction to the Assisted Standing Pull-up

The Assisted Standing Pull-up is a strength-building exercise that primarily targets the muscles in the back, shoulders, and arms. This exercise is ideal for beginners or individuals who may not yet have the strength for traditional pull-ups, as it allows them to build their upper body strength gradually. By doing this exercise, one can improve their pull-up technique, increase upper body muscle mass, and enhance overall fitness levels.

Performing the: A Step-by-Step Tutorial Assisted Standing Pull-up

  • Stand on the platform and grab the handles above your head, make sure your grip is wider than your shoulder width with your palms facing away from you.
  • Step off the platform and let your body hang, keep your abs engaged and your body straight.
  • Pull yourself up by drawing your elbows down towards the floor, continue the movement until your chin is above the bar.
  • Slowly lower your body back to the starting position, ensuring you fully extend your arms before repeating the exercise.

Tips for Performing Assisted Standing Pull-up

  • Controlled Movement: Pull yourself up in a controlled motion, pause for a second at the top, and then lower yourself back down slowly. This will ensure that your muscles are under tension for the right amount of time. Common mistake to avoid: Don't rush the exercise or use momentum to pull yourself up. This can lead to improper form and won't give you the full benefits of the exercise.
  • Correct Weight Selection: Choose a weight that allows you to perform the exercise with proper form but still challenges your muscles. If

Assisted Standing Pull-up FAQs

Can beginners do the Assisted Standing Pull-up?

Yes, beginners can do the Assisted Standing Pull-up exercise. This exercise is actually ideal for beginners who are working on building their strength to eventually perform unassisted pull-ups. The assisted standing pull-up allows you to use your legs to help lift your body weight, making the exercise more manageable. As your strength improves, you can gradually rely less on your legs and more on your upper body, progressing towards doing regular pull-ups. As with any exercise, it's important to start slow and focus on form to prevent injury.

What are common variations of the Assisted Standing Pull-up?

  • Inverted Row: Instead of pulling yourself up to a bar, you're pulling your body up to a bar that's set at waist height, while keeping your feet on the ground.
  • Negative Pull-ups: This variation focuses on the lowering phase of the pull-up. You start in the top position of the pull-up and slowly lower yourself down, resisting gravity.
  • Jumping Pull-ups: In this variation, you use a jump to help propel your body up to the bar, reducing the amount of strength needed to perform the exercise.
  • Chair Assisted Pull-ups: For this variation, you place a chair underneath the pull-up bar to step on, which helps you reach the bar and reduces the amount of body weight you need to lift.

What are good complementing exercises for the Assisted Standing Pull-up?

  • Dead Hangs: This is a simple exercise where you hang from a pull-up bar with your arms fully extended. It helps to improve grip strength and shoulder stability, which are crucial for performing Assisted Standing Pull-ups effectively.
  • Inverted Rows: These work the same muscles as pull-ups but from a different angle, which can help to improve your overall strength and muscle balance, making your Assisted Standing Pull-ups more effective and safer.

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  • Leverage Machine Back Exercise
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  • Pull-up Assistance Exercise
  • Leverage Machine Pull-up Guide
  • Standing Pull-up for Back Muscles
  • Assisted Pull-up Back Training
  • Leverage Machine Exercise for Back Strength