The assisted pullup is a modification of the traditional pullup, designed to build the necessary upper body and back strength. This technique uses external support to reduce the load, making the exercise accessible to beginners and those rehabilitating from injury. Maintaining the correct movement pattern throughout the full range of motion conditions the nervous system and muscles for the eventual unassisted movement.
Proper Setup and Movement Mechanics
The foundation of any successful pullup begins with a precise setup and controlled movement. Start by adopting a pronated grip, where the palms face away from the body, placing the hands slightly wider than shoulder-width apart on the bar. This grip maximizes the engagement of the latissimus dorsi, the primary muscle targeted.
The starting position should be an active hang, not a passive dead hang. This requires engaging the shoulder blades by pulling them down and slightly back, an action known as scapular depression and retraction. This locks the shoulders into a stable position. Throughout the ascent, the body must remain rigid, with the core braced and the legs crossed or straight to prevent swinging.
Initiate the upward movement by driving the elbows down toward the hips, focusing on pulling the chest toward the bar. This cue shifts the focus to the back muscles rather than relying solely on the arms. The repetition is complete when the chest is near the bar, followed by a slow, controlled descent back to the active hang.
Using Resistance Bands for Assistance
Resistance bands offer a versatile and portable method for performing assisted pullups. Select a band based on its thickness; wider and thicker bands provide greater assistance. A beginner should start with a band that allows for 8 to 12 controlled repetitions without compromising form.
Secure the band to the pullup bar using a simple loop or slip knot, then pull it down to place the foot or knee into the bottom loop. Placing the band under the knees offers less assistance than placing it under the feet, as the latter stretches the band further. Band assistance is variable, providing maximum help at the bottom of the movement where the band is most stretched and the user is weakest.
As the user pulls closer to the bar, the band’s tension naturally decreases, requiring more muscular effort to complete the repetition. This variable resistance is beneficial for practicing the initial pull, which is often the most difficult part for a beginner. Always exercise caution when stepping into or out of the band to prevent it from snapping back.
Utilizing the Assisted Pullup Machine
The assisted pullup machine provides assistance through a weight stack that counterbalances the user’s body weight. When selecting a weight, remember that a higher weight selection translates to more assistance and an easier lift. The machine subtracts the selected weight from the user’s total body mass, allowing for precise, measurable adjustments.
To use the machine, stand on the steps and carefully place the knees or feet onto the padded lever arm. A good starting point is selecting an assistance weight that is approximately half of the user’s body weight, then adjusting until 6 to 10 repetitions can be performed with good form. Unlike the variable assistance of bands, the machine’s counterbalance system provides a consistent level of support throughout the entire range of motion.
The consistency of the machine allows for focused strength building without the concern of tension fluctuation. However, maintaining core engagement is still paramount, as the machine’s stability can tempt users to relax their body tension.
Transitioning to Unassisted Pullups
The path toward achieving a full unassisted pullup involves a progressive reduction of the support being used. Once 10 to 12 repetitions can be completed with a specific band or machine weight, decrease the assistance incrementally. This means switching to a thinner resistance band or lowering the counter-balance weight by a small increment, such as five to ten pounds.
A crucial training method involves incorporating negative pullups, which focus only on the eccentric, or lowering, phase of the movement. The user jumps or steps up to the top position and then controls the descent as slowly as possible, ideally taking three to five seconds to reach the bottom. This eccentric training is effective for building the strength and muscular control needed for the full range of motion.
For continued progress, consistency is paramount, and high-volume training of the pulling muscles is required. Integrate accessory exercises, such as inverted rows and scapular retractions, to strengthen the upper back and improve shoulder girdle stability. This comprehensive approach systematically prepares the body for the challenge of lifting its entire weight.