assisted-pull-up-machine
Adjust the knee pad to a comfortable height and select your desired assistance weight (more weight = more assistance). Stand on the platform, grasp the handles with an overhand grip slightly wider than shoulder-width, and place your knees on the pad.
- Equipment
- Gym Machine
- Difficulty
- Advanced
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- latissimus dorsi
- teres major
Secondary muscles
- biceps brachii
- brachialis
- brachioradialis
- rhomboids
- trapezius (middle and lower)
- posterior deltoid
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Adjust the knee pad to a comfortable height and select your desired assistance weight (more weight = more assistance).
- 2
Stand on the platform, grasp the handles with an overhand grip slightly wider than shoulder-width, and place your knees on the pad.
- 3
Start with arms fully extended, shoulders relaxed and away from your ears, and core engaged.
- 4
Pull your body upwards by driving your elbows down towards your hips, squeezing your shoulder blades together.
- 5
Continue pulling until your chin clears the bar or your chest is close to the pad.
- 6
Slowly lower yourself back to the starting position with controlled movement, allowing your arms to fully extend.
Safety & form
Train smart. Read these notes before adding heavy load.
