Assisted Pull-up

The technique.

1. 01

   Select your desired assistance weight on the machine.

2. 02

   Step onto the platform, grasp the handles with an overhand grip, slightly wider than shoulder-width.

3. 03

   Allow the machine to assist you as you pull your body upwards until your chin clears the bar.

4. 04

   Keep your chest up and shoulder blades retracted.

5. 05

   Slowly lower yourself back down to a full dead hang with control, letting the machine assist.

What goes wrong.

• ×Using too much assistance, not challenging your strength enough.
• ×Not achieving full range of motion, stopping short of chin over bar or full hang.
• ×Shrugging shoulders up to your ears, reducing lat engagement.
• ×Relying solely on the machine's momentum, rather than muscle control.
• ×Rounding the back or looking down, compromising posture.