Starting Strength for Assisted Pullups

The assisted pullup is a tremendous exercise for the upper body, but it can be difficult for the average exerciser. It is crucial that you develop adequate starting strength before beginning a pullup routine. Learn how to build a solid foundation of strength so that you can maximize your gains through assisted pullups.

  1. Build a Solid Foundation

    • Many people attempt the assisted pullup without building a solid foundation of strength. The assisted pullup requires you to lift the majority of your body weight, which is unrealistic for many people. Avoid adding pullups to your routine prematurely and use the lat pull-down as an alternative. You see, the lat pull-down machine allows you to work the same muscles used in a pullup at a lower intensity. Build strength using the lat-pull down for several weeks or months and your muscles will be ready to take on the assisted pullup soon enough.

    The 70 Percent Rule

    • Each week you're adding weight to the lat-pulldown machine and your feeling stronger than ever -- it might be time to break the pullup barrier. To ensure that you are ready to make the leap to assisted pullups, stick to the 70 percent rule. First, calculate 70 percent of your body weight. Next, test your five repetition maximum on the lat-pulldown. Can you perform five repetitions with a weight greater than 70 percent of your body weight? If not, stick to lat-pulldowns until you build more strength. If you can perform five repetitions with greater than 70 percent of your bodyweight, you're ready to make the leap to assisted pullups.

    Assisted Pullup Time

    • Now that you have built a solid foundation of strength you're ready for assisted pullups. One effective method for doing assisted pullups is the band-assisted pullup. Wrap resistance bands around a pullup bar and place them underneath your feet. The band will assist you as you do the pullup. If you do not have access to resistance bands, have a spotter grab your ankles and assist you with the pullup. Some gyms have assisted pullup machines that serve as another viable option.

    Tips and Considerations

    • Always use proper form on assisted pullups. If you have to use your legs to swing your body upward, you may not have adequate strength and you should use lat-pulldowns instead. The assisted pullup requires greater core stability than the lat pull-down, so perform planks and side planks to build core strength. Additionally, the underhand grip pullup is easier than the overhand grip, which makes it a good fit for beginners. As you build strength you may gradually progress to the overhand grip.