The Best Method for Assisted Pull Ups
- Jake Hicks
- Jul 23
- 4 min read
Pull-ups are one of the most challenging bodyweight exercises because you can't easily adjust the resistance—you can either lift your full body weight or you can't. If you’re struggling to improve your pull-ups, the key is to practice pull-ups consistently, but that often requires some form of assistance. I’ll share a reliable and customizable method to assist your pull-ups that adapts perfectly to your current ability and helps you progress steadily.
Why Pull-Ups Are So Tough
The main difficulty with pull-ups is that your body weight is fixed. Unlike exercises where you can add or remove weights, pull-ups demand you lift your entire body. This all-or-nothing scenario means you either complete a pull-up or you don’t, which can be incredibly frustrating when you’re building strength. Other exercises such as barbell and dumbbell rows and even lat pulldowns can help but if you're goal is to do a pull up, specificity is king as they say and assisted pull ups would be non negotiable.
Common Assistance Methods and Their Limitations
Many people resort to assistance techniques to help them build up to unassisted pull-ups, but not all methods are ideal:
Partner Assistance: While having someone help you during pull-ups might seem useful, it’s often inconsistent and unreliable. The level of help can vary greatly, making it hard to track progress. Also if you don't have that person to be there every time that would be unreliable.
Resistance Bands Attached at the Top: This is a popular method where a band hangs from the pull-up bar to reduce the load. However, it’s usually “one size fits all” and doesn’t offer enough variability or personalization to suit different strength levels effectively. It's also super annoying to have that band all in your face the whole time.
A More Effective and Personalized Assistance Method
Here’s a method that adapts to your ability whether you’re just starting or close to doing full pull-ups. The setup involves using resistance bands placed across the pull-up rack, combined with adjustable j-hooks:
Attach a resistance band across the rack horizontally, securing it with a j-hook at the desired height.
Stand on the band while you perform your pull-ups. The band will assist by reducing the amount of body weight you need to lift.
Adjust the assistance by choosing a stronger or lighter band depending on your needs.
Raise or lower the j-hooks to change the band height, further fine-tuning the amount of assistance.
I have used this method on 300+ pound linemen as well as the average adult just looking to achieve their first pull up. This system allows you to track exactly which band and height you’re using, making it easy to monitor progress. Over time, you can gradually reduce the band assistance by lowering the j-hooks or switching to lighter bands until you can perform pull-ups without any aid. And think about this, if you workout in a home gym, you might not have a pull down machine, so the assisted pull up might be the only option you have to train a “vertical pull” for your arms and lats.
Why Even Those Who Can Do Some Pull-Ups May Benefit from Assistance
Interestingly, many people who can technically do pull-ups still rely on compensations—like swinging or using momentum—to get through reps. These compensations, if repeated over time, can lead to shoulder or back problems.
Using a light band for assistance can help you maintain proper form and reduce the risk of injury. It allows you to build strength with clean reps, which is critical for long-term progress and joint health.
Getting Started with This Pull-Up Assistance Method
If you’re looking to improve your pull-ups in a way that’s tailored to your current strength and goals, give this band-and-j-hook method a try. It’s versatile, trackable, and effective for all levels—from beginners struggling to complete their first pull-up to more advanced trainees refining their technique.
Remember, the best way to get better at pull-ups is to do pull ups, and this method makes that possible by providing just the right amount of assistance to keep you moving forward.
Summary: Key Takeaways
Pull-ups are challenging because you must lift your full body weight.
Common assistance methods like partner help and top-attached bands have limitations.
Using bands across the rack with adjustable j-hooks offers customizable assistance.
This method allows precise tracking of progress and gradual reduction of assistance.
Even those who can do pull-ups may benefit from light assistance to avoid compensation and injury.
By implementing this approach, you can build strength safely, improve your pull-up form, and achieve your pull-up goals more efficiently.
I offer advice just like this in all of my programs. I am always aware of possible situations that could arise while training on my programs. So when I have pull ups on the program, this is advise you would see me offer to troubleshoot for you. Another example would be inverted rows. You can do inverted rows many ways and some people struggle more than others on them, so coaching notes for this exercise will give you 3 options. An easy variation most anyone can do, a second option that's a bit harder, and the 3rd option that is the hardest. That is one of the major differences in my programs than any other programs out there, and that is the coaching notes. I spend a ton of time building them and it's the most valuable part of my remote training services. Shop my programs below, the coaching notes are even on my PDF programs.