Assisted Pull-Up (Machine)

A machine-assisted version of pull-ups that reduces body weight resistance for easier progression.

Instructions

1. Adjust the machine seat or knee pad to your appropriate height setting.
2. Grip the pull-up bars with your hands at shoulder width, palms facing forward.
3. Select the desired counterweight that reduces your body weight appropriately.
4. Pull your body upward by driving your elbows down and back until your chest approaches the bar.
5. Squeeze your back muscles at the top of the movement.
6. Lower yourself in a controlled manner back to the starting position with arms extended.
7. Repeat for the prescribed number of repetitions.

Tips

• Start with a heavier counterweight and gradually decrease it as you build strength.
• Focus on maintaining proper form and controlled movement throughout each repetition.
• Keep your torso upright and avoid leaning forward excessively.
• Use this machine as a progression tool to eventually perform unassisted pull-ups.
• Consistent training on this machine builds significant pulling strength.