Demo & instructions
Machine Assisted Pull-Up
Also known as: Assisted Pull-Up Machine, Counterweight Pull-Up, Assisted Pull-Up
Instructions
A pull-up where a counterweighted knee pad lifts part of your bodyweight. The more weight you select, the easier it gets, so you can practise the full movement and reduce the help over time.
- Movement
- Vertical pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 4–15 reps
Setup
- 1Select the amount of assistance on the stack — remember that more weight means more help.
- 2Step up and grip the overhead handles a little wider than your shoulders, palms facing away.
- 3Place one knee, then the other, on the pad and let it lower until your arms are straight.
Execution
- 1Pull your shoulders down away from your ears to start the rep.
- 2Drive your elbows down toward your ribs until your chin clears the handles.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
