The assisted standing pullup is a machine-based exercise targeting the latissimus dorsi (lats) with assistance to help perform the pullup movement. It is suitable for those building strength to perform unassisted pullup.
Also Works
BicepsForearms
How to Perform
1
Adjust the machine to your desired weight and height settings.
2
Stand facing the machine with your feet shoulder-width apart.
3
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
4
Engage your lats and biceps, and pull yourself up towards the handles.
5
Pause for a moment at the top, squeezing your back muscles.
6
Slowly lower yourself back down to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Use a pronated (palms away) grip slightly wider than shoulder width for standard lat emphasis.
•Focus on initiating the pull by depressing and retracting the shoulder blades before bending the elbows.
•Reduce the assistance weight progressively each session to build toward unassisted Pullups.
Common Mistakes
•Relying on too much machine assistance for too long, which limits strength progression.
•Pulling primarily with the arms rather than engaging the lats and back muscles first.
•Using a partial range of motion by not lowering fully to straight arms between reps.