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All exercises

Assisted standing pull-up

Beginner

Assisted standing pull-up is a compound machine exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Machine
Type
Compound · Pull
Logged as
Assisted
Suggested rest
2 min

How to do it

  1. 1Adjust the machine to your desired weight and height settings.
  2. 2Stand facing the machine with your feet shoulder-width apart.
  3. 3Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  4. 4Engage your lats and biceps, and pull yourself up towards the handles.
  5. 5Pause for a moment at the top, squeezing your back muscles.
  6. 6Slowly lower yourself back down to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Bench pull-upsBodyweight
  • Pull up (neutral grip)Bodyweight
  • Reverse grip pull-upBodyweight
  • Rocky pull-up pulldownBodyweight
  • Band assisted pull-upResistance band
  • Assisted pull-upMachine

Harder variations

  • Chin-upBodyweight
  • Close grip chin-upBodyweight
  • Mixed grip chin-upBodyweight
  • Pull up (neutral grip)Bodyweight
Logged today · 2 min restAssisted standing pull-up

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