Assisted Pull-up Machine

Equipment

Also known as

How to do it

Select the counterweight. A heavier setting gives more help. Step up and place your knees or feet on the platform, depending on the machine, then grip the handles overhead.

1. 1.Start with your arms straight and your shoulders pulled down slightly away from your ears.
2. 2.Pull your elbows down and back toward your sides to lift your chest toward the handles.
3. 3.Finish when your chin clears the handles or your upper chest is close to them.
4. 4.Lower yourself slowly until your arms are straight again.
5. 5.Reduce the assistance over time as you can do more reps with good form.

Common mistakes

• Using so much assistance that the platform does most of the work.
• Stopping short of straight arms at the bottom of each rep.
• Swinging or kicking your legs to get up.
• Reaching your chin forward to clear the handles instead of pulling higher.

Variations

Grip changes

A wide overhand grip, a neutral grip with palms facing each other, and an underhand chin-up grip all work. The underhand grip uses the biceps more.

Slow negatives

Take three to five seconds to lower on each rep. It builds strength toward unassisted pull-ups.

Alternatives

• Lat Pulldown: A seated pull from overhead with adjustable weight.
• Pull-up: The unassisted version once you can lift your own body weight.
• Chin-up: A pull-up with an underhand grip that uses more biceps.
• Scapular Pull-up: A short-range drill that practises the start of the pull.

Related exercises

Low RowLats, Upper back, BicepsMachine High RowLats, Upper back, BicepsT-Bar RowLats, Upper back, BicepsWeighted Pull-upLats, Biceps, Upper backChest Supported RowLats, Upper back, Rear deltsPendlay RowLats, Upper back, Lower back