Demo & instructions
Chair-Assisted Pull-Up
Also known as: Foot-Assisted Pull-Up, Self-Assisted Pull-Up
Instructions
A pull-up with one or both feet resting on a chair, step or box behind you so the legs can give exactly as much help as you need. You decide the assistance by how hard you push through the feet.
- Movement
- Vertical pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–15 reps
Setup
- 1Place a sturdy chair or box behind or under the bar so your feet can rest on it with the knees bent.
- 2Grip the bar with palms facing away and let the arms straighten, feet lightly on the support.
Execution
- 1Pull your chest toward the bar, pressing through the feet only as much as needed to keep moving.
- 2Finish with the chin above the bar and the shoulder blades pulled down.
- 3
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
