Assisted Pull Ups
Assisted Pull Ups on the gymnastic rings target the upper arm and back muscles. In this exercise, you grab the rings and pull yourself up while keeping support with your feet on the ground. This makes the movement easier and helps to develop the technique and strength needed for the first Pull Ups.
Necessary equipment
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Assisted Pull Ups - the correct execution
- Start with your feet on the ground and your arms fully extended
- Retract your shoulder blades downwards and backwards
- Pull the rings towards your chest
- Support yourself with your legs as much as necessary
- Lower yourself slowly and controlled back to the starting position
The exercise Assisted Pull Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by Assisted Pull Ups?
Primary trained muscles for Assisted Pull Ups
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Secondary trained muscles for Assisted Pull Ups
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
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Alternative variants of Assisted Pull Ups:
Similar exercises to Assisted Pull Ups
Negative Chin Ups with gym rings
Negative pull-ups on gymnastics rings are an effective exercise for the back and biceps. The focus is on the eccentric phase of the movement, meaning the slow lowering of the body. This exercise helps build strength and is useful for learning normal chin-ups.
Banded Pull Ups
Band-assisted pull-ups make traditional pull-up training easier by providing support through a resistance band. This exercise is particularly suitable for beginners or individuals looking to build upper body strength before being able to perform unassisted pull-ups. It primarily targets the back and arms. Compared to regular overhand-grip pull-ups, the intensity is reduced, allowing for a focus on proper form. This variation also helps in progressively learning pull-ups, similar to how negative pull-ups serve as a stepping stone to completing full pull-ups.
Banded Chin Ups
Underhand grip pull-ups with a band are a supported variation of classic Chin-Ups, where a resistance band reduces body weight to make the movement easier. This exercise is ideal for beginners learning to perform their first pull-up.
Although there are slight differences in muscle activation between Chin-Ups and Pull-Ups, such as greater biceps and chest engagement in chin-ups and more activation of the lower trapezius in pull-ups. These differences are hardly noticeable for beginners. Both exercises follow a similar activation sequence and are equally effective unless you're pursuing advanced bodybuilding goals.
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