Box Assisted Pull-up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Brachioradialis, Teres Major, Teres Minor, Biceps Brachii, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 5
- Alternate Names
- Assisted Pull-up
Visualised Target Muscle Groups
Front
Back
How to: Box Assisted Pull-up
- Stand on a box placed underneath a pull-up bar.
- Grab the bar with your palms facing away from you (overhand grip).
- Start from a slightly bent arm position.
- Using the box for assistance, pull your chin above the bar while squeezing your shoulder blades together.
- Lower yourself back down slowly to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum to pull up instead of controlled strength.
- Letting the hips sag instead of engaging the core.
- Flaring elbows out too much during the pull.
Modifications
- Use a lower box for assistance if needed.
- Perform the exercise with a band for added support.
Tips
- Focus on engaging your back muscles throughout the lift.
- Keep your core tight to maintain stability.
- Don't swing your legs; control your movement.
Box Assisted Pull-up Alternatives
Tags
back
strength
pull-up
assisted
beginner
muscle building
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