Assisted Pull-up Machine
Place your knees or feet on the assist pad and grip the bar or handles. Start from a dead hang with shoulders engaged, then pull your elbows down toward your ribs until your chin clears the bar. Lower to full arm extension under control without swinging.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Take a slightly wider than shoulder-width overhand grip on the bar or handles.
- Set the assistance so you can control the full range.
- Pull the shoulders down before bending the elbows.
- Drive the elbows toward the ribs until the chin clears the bar or handle line.
- Lower under control to straight elbows without losing shoulder tension.
- Keep the legs quiet and the torso stacked.
Watch for
- Starting each rep by bending the elbows only.
- Cutting the bottom range short.
- Swinging the legs to finish the pull.
Breathing
Exhale as you pull up, inhale as you lower.
Tip
Use assistance or load that lets every rep start from a controlled dead hang.
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