Assisted Pull-up

latsbackleverage machine

Matutunan kung paano gawin ang Assisted Pull-up nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Biceps, Forearms.

Assisted Pull-up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Assisted Pull-up

Sundin ang mga hakbang na ito para maisagawa ang Assisted Pull-up nang may tamang form:

  1. 1Ayusin ang machine sa nais mong timbang at taas.
  2. 2Hawakan ang mga handle nang may overhand grip, bahagyang mas malawak kaysa lapad ng balikat.
  3. 3Mag-hang na buo ang pagbubukas ng mga braso at ang mga paa ay hindi nakatapat sa lupa.
  4. 4I-engage ang mga kalamnan ng likod at hilahin ang katawan pataas patungo sa mga handle, pinapanatiling malapit ang mga siko sa katawan.
  5. 5Patuloy na humila hanggang ang baba ay nasa itaas ng mga handle.
  6. 6Sandali na huminto sa itaas, pagkatapos ay dahan-dahang ibaba ang katawan pabalik sa simula.
  7. 7Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Assisted Pull-up

Primary

lats

Secondary

bicepsforearms

Exercise Details

Equipment
leverage machine
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Assisted Pull-up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Assisted Pull-up?

Ang Assisted Pull-up ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Assisted Pull-up?

Ang Assisted Pull-up ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Assisted Pull-up nang may tamang form?

Simulan sa pamamagitan ng Ayusin ang machine sa nais mong timbang at taas. Hawakan ang mga handle nang may overhand grip, bahagyang mas malawak kaysa lapad ng balikat. Mag-hang na buo ang pagbubukas ng mga braso at ang mga paa ay hindi nakatapat sa lupa. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Assisted Pull-up?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Assisted Pull-up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Assisted Pull-up best for?

The Assisted Pull-up fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

I-track ang Assisted Pull-up sa Cora

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