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.

MET 4.5 Lats Biceps Guided Machine

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 160 kcal 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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Muscles & equipment

Primary muscleLatsSecondary muscleBiceps

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = 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)
≈ 160 cal
Video quality
4K with male and female demonstrations

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Assisted Pull-Up Machine
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Assisted Pull-Up Machine

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Assisted Pull-Up – Neutral Grip
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Assisted Pull-Up – Neutral Grip

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Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Bent-over Row – Gym80
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Bent-over Row – Gym80

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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

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine

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