How to Do an Assisted Pullup With No Equipment

The pullup provides an excellent barometer for your upper-body strength, which is why the military includes pullups in many physical fitness tests. The pullup is a challenging exercise, so completing more than a handful is only a goal for many beginning-level exercisers. The assisted pullup is an entry-level exercise that can help build the arm and back strength necessary to move on to full pullups. This can be done either with a pullup machine, or the help of others and equipment at the gym.

Instructions

    • 1

      Warm up and stretch before attempting any assisted pullups. Do five to 10 minutes of light cardiovascular exercise, then perform some dynamic arm, back and shoulder stretches, such as horizontal arm swings and side bends.

    • 2

      Kneel in front of a horizontal bar about 3 to 4 feet high. Grasp the bar with an overhand, shoulder-width grip and hang down so your arms are extended and your body is perpendicular with the floor, from your head to your knees. Bend your knees so your feet are behind you and only your toes touch the floor. Exhale as you pull yourself up until your chest touches the bar, keeping your toes on the floor. Inhale as you lower yourself slowly to the starting position. Perform as many reps as you can.

    • 3

      Grasp a standard pullup bar with an overhand, shoulder-width grip and hang down so your feet are off the floor. Bend your knees so your shins are horizontal, then have a training partner hold your feet or ankles and help push you up until your chin reaches the bar. Lower yourself under control to the starting position, with your partner’s help. As you get stronger, have your partner release you when you reach the bar, then descend on your own. Do as many reps as possible.