Back Beginner

Assisted Pull-Up

  • Lats
  • Upper Back
  • Biceps
  • Forearms

Machine

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Set an assisted pull-up machine to enough assistance for a controlled repetition.

  2. Take the handles and place your knees or feet on its support as instructed on the machine.

  3. Pull the elbows down to bring your upper chest toward the handles.

  4. Lower smoothly until the arms extend, keeping contact with the support.

Key cues

  • More counterweight usually means more assistance; check the machine label.
  • Keep the torso steady.
  • Control the full descent.

Common mistakes

  • Selecting too little assistance to complete the range.
  • Bouncing on the support pad.
  • Reaching upward with the chin.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.