9 Assisted Pull Up Mistakes and How to Fix Them

This series will zoom in on one exercise at a time and point out common errors and how you can fix them. At the end of the day, nothing is dogma, and your technique should be the one that gives you the highest stimulus at the lowest cost of fatigue. To make sure you're getting the best of both worlds, check out our SFR video: www.youtube.com/watch?v=SwT14...
If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commentor's question, please feel free to reply to them!
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0:00 Start
0:13 Intro
1:22 Not enough ROM
2:33 No peak contraction
4:12 Uncontrolled eccentric
5:41 No standardized ROM
5:57 Body English
7:11 Too strict
8:58 Grip position dogma
10:58 Grip limiting you
12:53 Too heavy/light
14:53 Outro

[@kairyu7825]

I don’t know why I keep getting stronger by the minute on this machine, it’s unbelievably crazy, I keep adding weight and I made it to the last pin in one session! 💪🏼😆

[@coryaw95]

Then you weren’t training hard enough on prior sets

[@JYT1234]

@@coryaw95 ur slow

[@melvincaldwell591]

@@coryaw95 lmao think about how the assisted pull machine works and then think about what kairyu said

[@ZaneBerry1992]

Lol thats my mom. I tried training her and she goes stop adding weight i cant that much.

[@Moose92411]

I see what you did there 😅

[@brutalgarden2194]

This camera is so good on focusing on Dr.Mike it looks like Jared and the gym is a green screen backdrop lol

[@Th3Freek]

It’s because the lighting on Mike is completely different than the rest of the gym. It really messes with you haha

[@adrianla7801]

Now I can’t not see it that way!

[@eliotopian]

jared is a computer simulation of a gym goer... he is "man in gym 437B" no one has calves like that irl.... ;D

[@essewaxegard9423]

Scott the videographer is the man

[@genesis3790]

You’re right.

[@zachlloyd9392]

Coming back to the gym from a long layoff, barely can do 1 pullup, so I looked into doing these, I have never felt a pump in my back like I did with these, major thumbs up. Great SFR for me, back was near cramping, and wasn't tiring systemically at all.

[@davidec.4021]

Great to hear! Hope your training is going well!

[@markrobinson518]

Love this video! I’ve just incorporated Assisted Pull Ups back into my training, but I’ve always felt there wasn’t something quite right with my technique. So this vid will be on repeat for a while……top work as usual, Dr. Mike and Jared! 👍

[@Kojas]

RP is simply the best workout content on YT. Thank you Dr Milke and Jared. Greets from Brazil 🤘🤘👏👏👍👍👍

[@jamal1482]

This video is amazing! I tried these tips and the pump was next level. Thank you!

[@kevdunne84]

Jared is doing these completely unsafe, his crocs aren't in sport mode!

[@domepiece11]

Thanks to this video, I got Versa Grips. I LOVE THEM. I doubled my lat pull down. I use them for pull-ups, rows, pull downs, and farmer’s holds. Now, I can’t imagine training back without them. Before, I was only training my forearms!

[@ges2211]

Great video, never thought of this machine that way, could really focus on the mind-muscle connection, thanx for sharing you knowledge!

[@isaiah6032]

This channel is growing more and more. Can’t wait to see this channel EXPLODE!

[@Powerofriend]

Stellar content. Keep up the good work!

[@Deciden0w.]

Great tutorial as always. Assisted pull ups are specially on the offseason when my weight gets heavier!

[@mcso9166]

Great video guys as usual, keep it up! Always informative and entertaining!

[@tonybalboa3912]

Your videos are the best! So informative and entertaining also. Can you do one on the flat bench press mistakes and how to fix them?

[@nixxrunner]

Thanks! Love this series

[@AtlantaSpanish]

Great video. Very direct

[@dermotshaw6775]

Because pull ups aren't usually my first excercise I dont have the strength to do them clicked on this video to see how it works and as always get a full tutorial on proper technique. Thanks 👍

[@vincentiussnow765]

You have an adult height, Dr. Mike, in the horizontal plane

[@suckonthebigtoe279]

thank you for the amazing content one day I'll be able to afford rp+ and get ALL the knowledge gains you guys are the man ;)

[@trevorbeuning5770]

I have been struggling to make progress on my pull-ups this video showed up at the right time!

[@alldayprotein5627]

Thanks guys, my girlfriend and I are switching gyms on back day because there is a assisted pull up machine. Now I know the ins and outs of it. Now let's grow like crazy. Im a big fan, THANKS AGAIN 🔥

[@thewolfofmalkara6203]

wow, amazing content. thank you very much for clearing out the problems for me and troubleshooting. many people say using assisted pull ups wuss, focus on ecentrics, bla bla bla... but this video, is filled with FACTS only imo. Which I really benefitted and learned bout the true form of doing these.

[@joshblunt7165]

Thanks for the content!

[@briantolliver3701]

Love the content! You almost always make me laugh!

[@amaliaesposito3942]

I liked this cause it called me out on things I didn't know was wrong =) appreciate it great work! love to be educated

[@che9357]

I love all the sarcasm ha - entertaining and a great resource. Thanks fam

[@walgreenscal]

another great video from this guy

[@md27100]

super informative and interesting vids!

[@sadonionsneeze4248]

Please do a how to fix video on bulgarian splitt squat, I always had trouble doing them. Thanks Dr.Mike!!

[@williambreeze2659]

Solid breakdown!

[@neub4321]

Very good tips that I will try out once my gym opens up again.

[@snoo333]

Thanks Doc, really good tips on how to use the machine for gains.

[@2easy_trains]

I actually just asked about why you used the "stirrup" handles on a post the other day when you do assisted pull ups. You just answered my question with this video.

[@tehseenchanna3564]

thanks dr mike

[@alicelyoung]

Amazing video as always. Could you go over the conventional and sumo deadlift please!

[@MohamedAhmed-sf1hc]

Dude love the Video and you sense of comedy..

[@devonkile]

I really liked this vid- great explanations without the PowerPoint presentation! 🙂

[@mogreturns2868]

this is a huge help i cant do pull ups as im very out of shape at the moment

[@Slaughtjam]

Just upgraded my gym game so much ~ thank you 👅

[@The_MKUltra]

Dr Mike You are my homie and I have learned so much from you but I have to ask... with all the reps you do of eyelid curls aka blinks during a video how come those have not grown massively?

[@randommcranderson5155]

He's hit his genetic limit

[@Barkotek]

every day is a new giant set baby

[@mikayladiosa12345]

This guy has the best voice I have ever heard.

[@CrisCudi98]

Do one of these mistakes videos for hip thrusts

[@notepad9883]

7:11 Mike and Jared are raptured into hypertrophy heaven after God is most pleased with how many chin-over-bar assisted pullups they can do.

[@6moon18]

Thanks

[@mrmaker92]

Awesome! I use this with 1x20

[@anesu846]

This is one of the best machines in the whole gym

[@hendrikmostert3305]

Hey Dr. Mike, can you do Romanian Deadlift video as well please.

[@13boarding]

Progression methodology question for these: If the main goal is to be able to do X unassisted pull-ups (i.e. main goal is not hypertrophy), which of the following progression schemes would make more sense?: A) Choose a weight on the stack that allows you to do X assisted pull-ups at RIR Y, and decrease the assistance over the course of the meso/multiple mesos while trying to always hit X reps at the prescribed RIR. B) Hold the weight on the stack constant over the course of the meso/multiple mesos, get the reps you can at the prescribed RIR, and let the reps slowly increase over the meso/multiple mesos.

[@RowohltH]

Both will surely get you to your goal, however which one gets you there the best waay depends on your current situation. If the reason you are not able to do as many pullups as you like is beeing fairly muscular but just not neuronaly strong enough A seems to be the better choice, if you do however lack muscle mass (maybe you just have fairly long arms) B might just be the better aproach in order to stimulate groth over varying rep-ranges.

[@minge9]

A little late to this, a mixture of both. But I think most importantly is to try do unassisted pull ups to begin with, especially with the eccentrics(jumping on the bar, lowering yourself down 4-6s etc) and progressing with that instead. I don't think assisted pull ups help much with doing an actual pull ups itself but it gets you stronger in a certain pattern for sure.

[@johndonahue1218]

Excellent overview by Dr. Mike. The eccentric focus to me is really key, I really work to a count of 5 on the way down, even if I need to use more weight on the deck, it's worth it, i can feel the difference in my back vs. conventional pullups. Dr. Mike has great content on all lifting techniques, but this is the fucking bomb (Dr. Mike I have to use your adverbs!)

[@joeblass]

Great breakdown. How about Incline Dumbell flyes

[@LasTortugasAzules]

Today is back day. Perfect timing

[@LasTortugasAzules]

@OVERCOME72 pull day, technically

[@ES92-]

Dr Mike is Childish 😂. I love it. Never a Dull moment

[@osmosinsane9611]

I do use grips. Cobra grips that is. They work for quite awhile, never broke one of these so far.

[@xiiYuno]

bro just did 100 reps trying to show us how to do em, love u bro

[@c0mmenter1]

Lol comment at 7:04 was the funniest thing I've seen on KZbin today ... and I just came from the comedy section!

[@Current-Thing]

nice vid bro

[@WilderGraham]

Seated cable rows would be so helpful

[@lotfibouhedjeur]

Jared is such a force of nature.

[@Jillousa]

What is your opinion about using the assisted pull-up machine to hold yourself at the top position for a few seconds and then do a negative for a few seconds?

[@bigmarv333]

I need a stone faced, dead serious, “Fixing your mistakes with the SHAKE WEIGHT” video! Jared is demo’ing and Charlie is in the background peeping around machines creeping. 😂 make this reality...🤗

[@chrisk7693]

Today my goal was 100 assisted pullups...and i did it!👍

[@jasonlaird798]

Great video, thanks for this from the 🇬🇧 just started out at the gym and the a.p Machine is my go to. Really informative and I realise I haven't been going far wrong :) plenty here to perfect the technique 👌 you say 10-20 reps, how many sets should I stick to as a rule of thumb?

[@potatohead4244]

3-4

[@mateoedwin4202]

45

[@bobbyrogulski9340]

lmfao vesragrip needs to start sponsoring RP

[@bradenbagby4431]

Is it possible to to work the assist weight down over time to build strength for a actual pull up?

[@Rissy617]

Yes, I think that's what we're supposed to do

[@michaelpost4457]

Check out the sign above his head on the ceiling, " Fluff Alley" lol

[@mikesalinas3141]

I need a fix your seated and lying leg curl video I feel like my technique is off abd can't get the position correct

[@zaziro]

Can you make a how to fix them Video about dumbell bench press🙏

[@Timo0469]

very nice:-)

[@hendrikmostert3305]

Jared's got very good forearm development

[@JAREDFEATHERRP]

Thanks!

[@Moose92411]

7:12 Jared’s wry chuckle there tells me that this is a conversation these two have had before

[@Xtinkxiion]

Hit these today before this vid just because I saw them on Jared's IG lol

[@johnreed1663]

I think these older videos where Jared is more like a car show model are weird / hysterical. Jared, glad Dr Mike is letting to talk now. Love your content. Both of you have changed so much for me.

[@andrewmuckley2277]

Would this be good for a finisher exercise?

[@MikePSU]

Cable rows please.

[@gideon9261]

Great info, does anyone know the name of the intro music?

[@gmotwmirl]

Plz holler if you find it, looking for a minute. I will notify you aswell

[@user-tz4xb1zl5y]

I would love to train with jared and Mike for like, a year. The jokes and real deal bodybuilding would be beautiful

[@shutuppleaze7250]

This video’s are very good iknow exactly what to do

[@Nihal-wx3th]

I feel the pump in my forarms but don't feel my back really... what can I change ?

[@ficolas2]

7:00 lmao yes Same goes for kipping on weighed pullups tbh

[@gascon861]

I suck at Barbell Shrugs both front and back so much, help me Mike pleaseeee 🥺🥺

[@Whitecloudsss]

Chicken head part was funny🤣

[@Moose92411]

What’s the difference between Versa grips and the pro version that Jared’s rocking?

[@patrickkirby3474]

Please do a pec deck episode!

[@sloopycat1954]

Hi everyone do these assisted pull-up machines help so a person will be able to do more normal pull-ups because I have heard these machines are not that good for helping to do normal pull-ups, please help because I cannot seem to get pass 10 pull-ups no matter how hard I try. Thankyou great video.

[@sidninja9518]

Here before the timestamp milo dude lol

[@russianbeginner643]

How to do assisted abs exercises

[@taipeitaiwan10]

how long until Versa Grips starts sponsoring RP?

[@threshhold5531]

How many reps and sets for a beginner who can't even do a single pull up?

[@SimonMSvensson]

This will give me lats of gains

[@MegaMuffinMonkey]

I would love to see bench

[@russianbeginner643]

Freaky hamstring dr.mike Even though it’s not seen that a freaky muscles on those hammys

[@ohiocoder8313]

2:32 verryy gooood

[@sjtdxitditsitdurzirxur5926]

In my apartment suffering from covid. Can't wait to get over it and hit the assisted pull up machine. My grip is so weak. I really need to buy some versa grips

[@Pinkll0yd]

Damn, I thought I looked really cool with the snake move 😅

[@EazZiB]

Wish that other fella would just shave all of his hair off 😂

[@JAREDFEATHERRP]

HAHAHAHAHAHAAAA HEHEHEHEHEHEEE. NAH.

[@peterwalsh4816]

And ditch the crocks 😂

[@boofstain1508]

mans wearing crocs lets gooo

[@nixxrunner]

Variations of cable.curls

[@tonybalboa3912]

I weigh 190 lbs. How much weight should I use on the stack if I'm trying to do 15 to 20 reps?

[@makzee19]

I just learned that the more weight you use on the machine,other easier it is. This is one machine on which your goal is to use less weight. The lower than your bodyweight you go, the harder it is. The closer to your bodyweight, the easier it is.

[@KyleHohn]

12:27 *FBI wants to know your location*

[@misanthrophex]

It's funny how ego controls us. I used this machine at the start, then later I thought this machine is for noobs, until now I start to realise how good it actually is for everyone.