Assisted Pull-Up
How to do it
Starting position
- Place your knees on the machine platform.
- Grip the handles wider than shoulder width.
- Open your chest upward.
- Look straight ahead.
Movement
- Pull your elbows down as you pull yourself up.
- Lift your body until your chest touches the handles.
- Slowly return to the starting position.
Breathing
Exhale as you go up, and inhale as you come down.
Trainer tips
- Pull your shoulder blades down first
- Gradually reduce the assistance weight
- Lower slowly and stretch your lats
Cautions
- If your elbows flare out, it strains your shoulder joints, so keep them close to your body.
- Hyperextending your lower back can cause lumbar injury, so brace your abs.
- Using too much assistance weight
- Using knee momentum to come up
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Upper back · Biceps · Forearms |
| Equipment |  Assisted pull-up machine |
| Movement pattern | Vertical pull |
| Rep range | 8–12 reps |
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.