Assisted Pull-Up – Supinated Grip
Learn how to do Assisted Pull-Up – Supinated Grip with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Assisted Pull-Up – Supinated Grip is a Guided Machine exercise that primarily targets the Lats, with secondary activation of the Biceps. It has a MET value of 4.5, meaning a 70 kg person burns approximately 158 calories in a 30-minute session.
How to Do Assisted Pull-Up – Supinated Grip
A vertical pulling movement using a machine, with palms facing toward you. This grip places more emphasis on the biceps while still heavily engaging the lats.
💡 Instructions:
Set the desired assistance weight on the machine.
Grab the handles with palms facing you (supinated grip), hands shoulder-width apart.
Step onto the platform or knee pad and fully extend your arms.
Pull your chest toward the handles by driving your elbows down and back.
Slowly return to the starting position with control.
⚠️ Common mistakes:
Using momentum or swinging
Not extending arms fully at the bottom
Shrugging shoulders or rounding upper back
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Start Free TrialMuscles Worked by Assisted Pull-Up – Supinated Grip
Equipment
- Guided Machine
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Assisted Pull-Up – Supinated Grip
- Type
- Guided Machine exercise
- Primary muscle
- Lats
- Secondary muscles
- Biceps
- MET value
- 4.5
- Calories (30 min, 70 kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
More Lats Exercises
FAQ: Assisted Pull-Up – Supinated Grip
What muscles does Assisted Pull-Up – Supinated Grip work?
Assisted Pull-Up – Supinated Grip primarily targets the Lats, with secondary engagement of the Biceps.
How do you do Assisted Pull-Up – Supinated Grip correctly?
A vertical pulling movement using a machine, with palms facing toward you. This grip places more emphasis on the biceps while still heavily engaging the...
Is Assisted Pull-Up – Supinated Grip good for beginners?
Assisted Pull-Up – Supinated Grip has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Assisted Pull-Up – Supinated Grip?
Assisted Pull-Up – Supinated Grip requires: Guided Machine.
What are the benefits of Assisted Pull-Up – Supinated Grip?
Assisted Pull-Up – Supinated Grip strengthens the Lats, engages the Biceps, builds functional strength using Guided Machine. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Assisted Pull-Up – Supinated Grip?
Similar exercises to Assisted Pull-Up – Supinated Grip include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Assisted Pull-Up – Supinated Grip better than Barbell Bent Over Row?
Both Assisted Pull-Up – Supinated Grip and Barbell Bent Over Row target the Lats. Assisted Pull-Up – Supinated Grip uses Guided Machine, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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