Assisted Pull-Up

Lats, BicepsAssisted Pull-Up Machine

The assisted pull-up machine builds lat and bicep strength using an adjustable counterweight. It is a safe way to master vertical pulling and build up to standard pull-ups.

How to do it

1Set your assist weight and grip the bar slightly wider than shoulder-width.

2Place your knees or feet on the pad and hang with your arms fully extended.

3Start the movement by pulling your shoulder blades down and reaching your chest toward the bar.

4Pull up until your chin clears the handles.

5Lower yourself back down under control to a full stretch.

Common mistakes

Swinging or using pad momentum, taking work away from your back.

Rolling your shoulders forward at the top, placing the joints in an awkward position.

Cutting the range short at the bottom instead of extending your arms fully.

Breathing

Exhale as you pull up, inhale as you lower back down.

Make it harder or easier

Increase the assistance to simplify the exercise, or reduce it to increase difficulty.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.