Assisted Pull-Up

Primary: Back

1. Adjust the machine. Set the appropriate counterweight: the more weight you select, the easier the pull-ups will be.
2. Get into the starting position. Grip the handles slightly wider than shoulder-width apart. Carefully place your knees on the machine's platform, straighten your back, and engage your core.
3. Begin the pull-up. Exhale as you smoothly pull your body upward, driving your elbows down toward your sides. Focus on using your back muscles rather than relying only on your arms.
4. Pull up to a comfortable height. Aim to bring your upper chest close to the bar without pushing your chin forward or tilting your head back.
5. Return to the starting position. Inhale as you slowly lower yourself, maintaining control throughout the movement. At the bottom, allow your arms to extend as far as your comfortable range of motion permits.
6. Repeat the movement. Perform the exercise smoothly, without jerking, swinging, or allowing the platform to drop suddenly.

1. Mistake 1: Jerking and swinging the body. Avoid using momentum to pull yourself up. Perform the movement smoothly, controlling both the upward and downward phases.
2. Mistake 2: Relying too much on your arms. Don't focus only on bending your elbows. Drive your elbows downward and concentrate on feeling your back muscles working.

1. Assisted Pull-Ups with More Counterweight — An easier variation for beginners. The more counterweight you use, the easier the pull-ups become.
2. Assisted Pull-Ups with Less Counterweight — A more challenging variation for those who can already perform the exercise confidently and want to gradually increase the difficulty.
3. Reverse-Grip Assisted Pull-Ups — A variation performed with your palms facing you. This slightly changes the muscle emphasis and increases biceps involvement.

Sets

3

Reps

8–12

Rest Between Sets

60–90 seconds