How To Do Assisted Pullups

A classic pullup involves gripping an overhead bar and using your upper body strength to raise your body until your chin is above the bar. It’s considered to be a difficult exercise for most people, partly because you must overcome gravity to lift your body.

Benefits of regular pullups

The benefits of pullups include:

• improved grip strength
• enhanced fitness ability
• enhanced mental health

As part of a strength training routine, pullups can also improve:

• bone strength
• overall quality of life
• symptoms of chronic conditions

Since pullups are a compound exercise, they use multiple joints and muscles, which allows for great muscle growth and fat loss.

Benefits of assisted pullups

Assisted pullups let you build strength and perfect your movement and body positioning.

While these variations may not give you the same strength as regular pullups, you’ll still be gaining strength and targeting the same muscles. Plus, you can work on:

• building grip strength
• improving your stability
• perfecting your form

As long as you’re improving your fitness level and moving toward your goals, you can count the variations as progress.

Incorporate these exercises into your strength-training routine. For each variation, do 2 to 5 sets of 3 to 8 repetitions.

This exercise trains you to use proper form, build strength, and improve stability. It also teaches you to learn the correct movement pattern. Maintain straight arms as you lower down and a bend in your knees.

Start with a strong resistance band and gradually use lighter bands. As you progress, you can place one knee or foot in the band at a time.

Instructions:

1. Loop a resistance band around the bar to create a hanging loop.
2. Position yourself on the pullup bar using an overhand grip that’s slightly wider than your shoulders.
3. Place either your knees or feet in the band.
4. Raise your body as high as you can.
5. Slowly lower back down to the starting position.

This exercise strengthens your back muscles and improves your grip strength. It also helps to train your body to learn the movement.

As you gain strength, pause at various intervals as you lower. Lowering down slowly increases the difficulty.

Instructions:

1. Position yourself on the pullup bar using an overhand grip that’s slightly wider than your shoulders.
2. Stand on a stool, block, or chair.
3. Jump up so that your chin is just above the bar.
4. Slowly lower your body back down to the starting position.

This variation helps to build balance and stability. It also helps you to develop proper form.

Instructions:

1. Position yourself on the pullup bar using an overhand grip that’s slightly wider than your shoulders.
2. Have your training partner gently press your upper back or hips to help with the upward movement. You can also grab a stool, block, or chair to help you slightly press off of the ground as you move upward.
3. Have your partner provide as much support as you need to complete the movement.

This exercise helps to build strength in your back. Make sure you’re only using the minimum amount of leg strength to complete the movement. Focus on engaging your upper body muscles.

The closer the chair is to your body, the easiest it will be. Adjust the chair position accordingly as you progress.

Instructions:

1. Place a chair underneath the pullup bar.
2. Position yourself on the pullup bar using an overhand grip that’s slightly wider than your shoulders.
3. Lift your body as high as you can.
4. Once you can’t go any further, press off the chair using your right leg.
5. Lift your body so your chin is slightly higher than the bar.
6. Slowly lower your body back down to the starting position.
7. Then do the opposite side.

This variation activates your upper body muscles while reducing some of your load. Choose an appropriate weight. A heavier weight will make the exercise easier.

Instructions:

1. Stand in front of the assisted pullup machine.
2. Grip the handles using an overhand grip that’s slightly wider than your shoulders.
3. Step onto the foot bar.
4. Pull your body up so your chin is slightly higher than your hands.
5. Slowly lower your body back down to the starting position.

In addition to assisted pullups, you can do the following exercises. They’re suitable for people new to this exercise and don’t require any equipment.

Partial pullups

This variation teaches you the path of the pullup so your body gets used to the movement.

Instructions:

1. Position yourself on the pullup bar using an overhand grip that’s slightly wider than your shoulders.
2. Lift your body as high as you can.
3. Pause when you’ve reached your maximum.
4. Slowly lower your body back down to the starting position.

Dead hangs

Try this variation to build upper body and grip strength. Dead hangs can also help to reduce shoulder pain while stretching and decompressing your spine. For a challenge, try dead hangs using one arm at a time.

Instructions:

1. Position yourself on the pullup bar using an overhand grip that’s slightly wider than your shoulders.
2. Lift your body an inch or two, activating your shoulder muscles.
3. Allow your legs to hang in the air.
4. Hold this position for 30 seconds.

Pullups are a worthwhile addition to any fitness routine, but they’re not mandatory.

If you want to build the strength needed to do regular pullups, work on these assisted variations. You can also add them in to your regular exercise routine.

Additionally, you can do exercises that will strengthen the muscles needed to do pullups.

Talk to a fitness expert if you’re new to fitness, have medical concerns, or would like individualized support to help you reach your fitness goals.