The assisted pullup is a machine-based exercise that helps users perform pullup with added support, making it easier to lift their body weight. It primarily targets the latissimus dorsi (lats) and also engages the bicep and forearms.
Also Works
BicepsForearms
How to Perform
1
Adjust the machine to your desired weight and height settings.
2
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
3
Hang with your arms fully extended and your feet off the ground.
4
Engage your back muscles and pull your body up towards the handles, keeping your elbows close to your body.
5
Continue pulling until your chin is above the handles.
6
Pause for a moment at the top, then slowly lower your body back down to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Start each rep from a dead hang with arms fully extended to build strength through the complete range of motion.
•Focus on pulling your elbows down and back rather than thinking about lifting your chin over the bar.
•Reduce the assistance weight by small increments (5-10 lbs) every 1-2 weeks to progressively build toward unassisted Pullups.
Common Mistakes
•Setting the counterweight too high, making the exercise so easy that you never build real pulling strength.
•Standing on the knee pad instead of kneeling, which changes the leverage and lets you push with your legs.
•Rushing through reps without pausing at the top or controlling the descent.