Assisted Pull Ups

A machine-assisted pull-up reducing the effective body weight, allowing beginners to train the lats through a full range.

How to do it

1. Place your knees on the assisted pull-up machine pad.
2. Grip the bar with palms facing away, slightly wider than shoulders.
3. Pull your chest toward the bar by driving your elbows down.
4. Lower yourself under control to a full hang.
5. Repeat for the desired number of reps.

Tips

• Pull your shoulder blades down before bending your arms.
• Avoid swinging or using momentum from the knee pad.
• Decrease the assistance over time to progress toward unassisted reps.

Muscles

Primary: Lats

Secondary: Biceps, Forearm flexors, Rear deltoid, Rhomboids