Assisted Pull-up
Start
PeakHover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
Upper BackPrimary · 100%
BicepsSecondary · 50%
Equipment
Assisted Pull-up / Dip Machine
How to log the weight
Counterweight
Log the counterweight — higher means easier.
Recovery window
~72h for the primary movers
Upper Back~72h
Biceps~54h
Programming notes
Assisted Pull-up is driven by the upper back, with biceps assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.