Movement overview

The Assisted Pull-Up is a strength training exercise that targets the muscles of the back, shoulders, and arms. It is performed using a machine that provides counterbalance weight to assist in lifting your body, making it suitable for those who are building strength to perform unassisted pull-ups. This exercise primarily engages the latissimus dorsi, biceps, and trapezius muscles.

Step-by-step cues

1. Adjust the weight on the assisted pull-up machine to provide the necessary support.
2. Stand on the platform or kneel on the pad, depending on the machine design.
3. Grasp the pull-up handles with an overhand grip, slightly wider than shoulder-width apart.
4. Engage your core and keep your body straight as you begin the movement.
5. Pull yourself upward by driving your elbows down and back until your chin is above the bar.
6. Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
7. Slowly lower yourself back to the starting position with control.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure that your grip is firm but relaxed to prevent unnecessary tension in your forearms.
• Focus on engaging your back muscles rather than pulling with your arms.
• Maintain a steady and controlled movement throughout each repetition to maximize muscle engagement.
• Avoid swinging or using momentum to complete the pull-up; control is key.
• Adjust the assistance weight as you gain strength to gradually reduce dependency on the machine.
• Keep your shoulders down and away from your ears to prevent strain and promote proper form.
• Breathe out as you pull up and inhale as you lower yourself back down.