10 Best Assisted Pull-up Alternatives for Progressing Pull-ups

The Assisted Pull-up is done hanging with a lever machine. Ranked closest by our scoring: the Assisted Parallel Close Grip Pull-up, the Band Assisted Pull-up and the Rear Pull-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Assisted Pull-up

Assisted Pull-upPlay demonstration
Primary muscle
Lats
Equipment
Lever
Difficulty
Beginner
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Assisted Pull-up
  1. Adjust the machine to your desired weight and height settings.
  2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  3. Hang with your arms fully extended and your feet off the ground.
  4. Engage your back muscles and pull your body up towards the handles, keeping your elbows close to your body.
  5. Continue pulling until your chin is above the handles.
  6. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  7. Repeat for the desired number of repetitions.
Filter Assisted Pull-up alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Assisted Pull-up Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Pull-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Assisted Parallel Close Grip Pull-upPlay demonstration

    1. Assisted Parallel Close Grip Pull-up

    96% match
    • Lats
    • Lever
    • Beginner
    • Compound

    The same equipment, taken with a neutral grip.

    How to perform this exercise
    1. Adjust the machine to your desired weight and height.
    2. Place your hands on the parallel bars with a close grip, palms facing each other.
    3. Hang from the bars with your arms fully extended and your feet off the ground.
    4. Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your body.
    5. Continue pulling until your chin is above the bars.
    6. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as the Assisted Pull-up
    • Primary muscle: lats, the same as the Assisted Pull-up
    • Equipment: a machine, the same as the Assisted Pull-up
    • Body position: hanging, the same as the Assisted Pull-up
  2. Band Assisted Pull-upPlay demonstration

    2. Band Assisted Pull-up

    84% match
    • Lats
    • Band
    • Beginner
    • Compound

    A good swap when you have a band to work with, and it still works the lats.

    How to perform this exercise
    1. Attach the band to a pull-up bar or sturdy anchor point.
    2. Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended, keeping your core engaged and your shoulders down and back.
    4. Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips.
    5. Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as the Assisted Pull-up
    • Primary muscle: lats, the same as the Assisted Pull-up
    • Equipment: a band, not a machine
    • Body position: hanging, the same as the Assisted Pull-up
  3. Rear Pull-upPlay demonstration

    3. Rear Pull-up

    84% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    How to perform this exercise
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as the Assisted Pull-up
    • Primary muscle: lats, the same as the Assisted Pull-up
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Pull-up
  4. Bench Pull-upsPlay demonstration

    4. Bench Pull-ups

    84% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
    2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended and your body straight.
    4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
    5. Continue pulling until your chin is above the bar or surface.
    6. Lower yourself back down to the starting position with control.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as the Assisted Pull-up
    • Primary muscle: lats, the same as the Assisted Pull-up
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Pull-up
  5. Pull-upPlay demonstration

    5. Pull-up

    84% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
    4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as the Assisted Pull-up
    • Primary muscle: lats, the same as the Assisted Pull-up
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Pull-up
  6. Pullups

    6. Pullups

    84% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
    2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
    3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Repeat this motion for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as the Assisted Pull-up
    • Primary muscle: lats, the same as the Assisted Pull-up
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Pull-up
  7. Rocky Pull-up PulldownPlay demonstration

    7. Rocky Pull-up Pulldown

    84% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand in front of a pull-up bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body straight.
    4. Engage your back muscles and pull your body up towards the bar, leading with your chest.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as the Assisted Pull-up
    • Primary muscle: lats, the same as the Assisted Pull-up
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Pull-up
  8. Shoulder Grip Pull-upPlay demonstration

    8. Shoulder Grip Pull-up

    84% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
    2. Hang freely with your arms fully extended.
    3. Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as the Assisted Pull-up
    • Primary muscle: lats, the same as the Assisted Pull-up
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Pull-up
  9. Weighted Pull-upPlay demonstration

    9. Weighted Pull-up

    84% match
    • Lats
    • Weighted
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: pull-up, the same as the Assisted Pull-up
    • Primary muscle: lats, the same as the Assisted Pull-up
    • Equipment: free weights, not a machine
    • Body position: hanging, the same as the Assisted Pull-up
  10. Assisted Standing Pull-upPlay demonstration

    10. Assisted Standing Pull-up

    84% match
    • Lats
    • Lever
    • Beginner
    • Compound
    How to perform this exercise
    1. Adjust the machine to your desired weight and height settings.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Engage your lats and biceps, and pull yourself up towards the handles.
    5. Pause for a moment at the top, squeezing your back muscles.
    6. Slowly lower yourself back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as the Assisted Pull-up
    • Primary muscle: lats, the same as the Assisted Pull-up
    • Equipment: a machine, the same as the Assisted Pull-up
    • Body position: standing, not hanging

Why You Might Need an Assisted Pull-up Alternative

You may substitute the assisted pull-up because the lever machine is unavailable, shoulder pain limits the range, or you need a different progression to break plateaus. Alternatives let you change loading, emphasize eccentric control, or alter hand position to shift stress across the lats, biceps, and scapular retractors. For shoulder-sensitive lifters choose neutral-grip band-assisted reps or lat pulldowns to reduce glenohumeral shear; cue scapular depression and a long-lat stretch at the top. For strength work use weighted negatives or heavy lat pulldowns that preserve humeral adduction and shoulder extension, the key biomechanics for high lat activation.

Assisted Pull-up FAQ

What muscles does Assisted Pull-up work?

Assisted pull-ups primarily target the latissimus dorsi while also recruiting biceps, teres major, rhomboids, and middle traps. The exercise depends on scapular retraction and humeral extension, cue elbows driving down and back to maximize lat activation.

What is the best bodyweight alternative to Assisted Pull-up?

Negative (eccentric) pull-ups are the best bodyweight substitute because they overload the same vertical pulling pattern. Start from chin-over-bar and lower in a controlled 4–6s descent with scapular retraction engaged to keep tension on the lats.

Can I build muscle without doing Assisted Pull-up?

Yes, you can build the lats using lat pulldowns, rows, and controlled eccentrics as long as you apply progressive overload. Focus on full range of motion, strict scapular control, and slow eccentrics to maximize mechanical tension and hypertrophy.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology