Assisted Pull-Up

Technique

How to perform Assisted Pull-Up

1. Got to an assisted pull-up machine. You can use different weights to provide varying levels of assistance.
2. Place your knees onto the assistance pad.
3. Take a medium to wide grip on the bar. This will be your starting position.
4. Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side.
5. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements. After a brief pause, return to the starting position.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Teres Major, Trapezius.