Pullups and dips are two of the most effective upper-body exercises—but they’re also some of the most challenging, especially for beginners. That’s where assisted versions come in. Knowing how to do assisted pullups and dips can bridge the gap between beginner and advanced levels, helping you build strength, improve form, and boost confidence.

Whether you’re just starting out or looking to fine-tune your technique, this guide breaks down the benefits, proper form, variations, and tips for getting the most from your workouts.

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Why Assisted Pullups and Dips Are Worth Doing

Before jumping into the “how-to,” let’s address a common question:
Are assisted pull-ups and dips good?

Yes! They’re excellent for:

• Building foundational upper-body strength
• Reducing strain on joints and tendons
• Improving form and control
• Allowing beginners to train safely and progressively

They also allow you to work toward unassisted versions without compromising on technique or risking injury.

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What You’ll Need

To perform assisted pullups and dips, you can use:

• Assisted pull-up/dip machine (found in most gyms)
• Resistance bands (looped around a pull-up bar or dip bars)
• Partner assistance (a training buddy to help you complete reps)

Let’s dive into how to perform each move.

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How to Do Assisted Pullups

Step-by-Step with a Machine:

1. Set the weight: On the assisted pull-up machine, the more weight you add, the easier the movement becomes, because it offsets more of your body weight.
2. Grip the bars: Use an overhand grip, slightly wider than shoulder-width.
3. Step onto the platform/knee pad: Let the weight lift your body up slightly.
4. Engage your core and pull: Pull yourself up by engaging your back and biceps until your chin is above the bar.
5. Lower slowly: Resist the descent to maximize muscle engagement.

Using a Resistance Band:

1. Loop the band over the bar and pull one end through to secure it.
2. Step one foot (or both knees) into the band for support.
3. Grip the bar and pull up, using the band to help you rise.
4. Lower under control.

💡 Tip: Try gradually using lighter bands as you get stronger.

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How to Do Assisted Dips

On a Machine:

1. Adjust the weight: Just like with pullups, more counterweight makes the dip easier.
2. Step onto the footpads and position your hands on the bars.
3. Lower your body slowly by bending your elbows to about 90 degrees.
4. Push up until your arms are fully extended without locking the elbows.

With Resistance Bands:

1. Attach a band between the dip bars.
2. Kneel or stand on the band for support.
3. Hold the bars and perform the dip, lowering your body and pressing back up.

✅ Keep your chest up and elbows close to avoid unnecessary strain on the shoulders.

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Can You Do Pull-Ups and Dips Together?

Absolutely! These two exercises complement each other:

• Pull-ups target your back and biceps
• Dips focus on your chest, shoulders, and triceps

Doing them in the same workout creates a balanced upper-body routine. Many push-pull programs pair them together for maximum gains.

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Progressing Toward Unassisted Reps

Here’s how to reduce your reliance on assistance over time:

• Decrease the machine assistance gradually.
• Switch to thinner resistance bands.
• Increase eccentric reps (lowering phase only).
• Try isometric holds (pause halfway up).
• Add more reps and sets weekly.

Consistency is key. Most people see major improvements within 4–8 weeks of focused training.

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People Also Ask:

How to do dips on an assisted pullup machine?

Use the same machine but adjust the handles lower and set the counterweight. Stand on the footpad or kneel on the pad, grip the bars, and lower yourself with control, then push back up.

Can I do pull-ups and dips together?

Yes! They complement each other well and can be done in the same workout. Alternate between sets for a full upper-body strength session.

How do you do assisted pull-ups?

Use either a machine, resistance band, or partner to help support part of your body weight. Focus on full range of motion and controlled form.

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Final Thoughts

Learning how to do assisted pullups and dips is a game-changer for anyone working on upper-body strength. These beginner-friendly variations help you develop the muscle and movement patterns you need for more advanced calisthenics and weight training.

No matter your starting point, these exercises belong in your training plan. So grab a band, step onto the machine, and take the first rep toward a stronger you.