Assisted Standing Pull-up

Assisted Standing Pull-up

The Assisted Standing Pull-up is an excellent exercise that targets the muscles of the upper back, shoulders, and arms. It is a progression from traditional pull-ups, making it accessible to individuals who may not possess the strength to perform full bodyweight pull-ups yet. To perform the Assisted Standing Pull-up, you will need a sturdy horizontal bar or a TRX suspension trainer. Start by positioning yourself beneath the bar or anchored straps, reaching up and grabbing onto the handles with an overhand grip. Your hands should be slightly wider than shoulder-width apart. Next, position your feet slightly in front of you and engage your core muscles. Begin pulling your body up towards the bar or handles, squeezing your shoulder blades together as you do so. Try to maintain a straight line from your head to your heels throughout the exercise. The Assisted Standing Pull-up allows for a more controlled movement compared to traditional pull-ups, making it great for beginners or for those recovering from injuries. The level of assistance can be easily adjusted by changing the angle of your body or by using a band or other assistive equipment. Regularly incorporating the Assisted Standing Pull-up into your workout routine can help improve your upper body strength, posture, and overall functional fitness. Remember to always warm up before exercising and consult with a fitness professional if you have any concerns about your form or technique. Get ready to build a strong and sculpted upper body with this challenging exercise!


  • Find a sturdy horizontal bar that you can reach while standing with your feet flat on the ground.
  • Stand facing the bar and grab it with an overhand grip that is slightly wider than shoulder-width apart.
  • Take a few steps back to ensure that your arms are fully extended and your body is slightly leaning back.
  • Bend your knees and lift your feet off the ground, crossing your ankles to create a stable base.
  • Pull your shoulder blades down and back, engaging your upper back muscles.
  • As you exhale, pull your body upward by pulling your elbows down towards the ground.
  • Continue the upward movement until your chin reaches or goes above the bar.
  • Pause for a brief moment at the top of the movement, squeezing your shoulder blades together.
  • Slowly lower your body back down to the starting position, maintaining control throughout the descent.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Gradually reduce the assistance provided by the resistance bands as you get stronger.
  • Focus on engaging your lats and upper back muscles while performing the movement.
  • Keep your core tight and avoid swinging your body during the exercise.
  • Use a controlled tempo both during the pulling and lowering phases to maximize muscle activation.
  • Experiment with different grip variations (wide, narrow, parallel) to target different muscle groups.
  • Incorporate isometric holds at the top of the movement to build strength and improve mind-muscle connection.
  • Include accessory exercises such as lat pulldowns and rows to strengthen the muscles involved.
  • Ensure proper scapular retraction and depression throughout the entire range of motion.
  • Maintain a neutral spine position and avoid excessive arching or rounding of the back.
  • Gradually increase the range of motion as you progress by working towards full unassisted pull-ups.


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