Machine-Assisted Pull-Up
LatsCompoundPullMachineBeginner
The pull-up with your knees on the counterweighted platform: the same vertical pulling pattern with part of your bodyweight subtracted. The bridge toward the strict pull-up.
How to perform
- 1.Select the counterweight (more weight, more help).
- 2.Climb up and rest your knees on the platform with hands on the wide grip.
- 3.Pull until your chin passes your hands.
- 4.Lower with control until the arms are extended.
Common mistakes
- ●Setting so much assistance the pull costs nothing
- ●Half range at the top or bottom
- ●Pushing off the platform with the knees
- ●Shrugging the shoulders toward the ears
Proper technique
Reduce the assistance progressively across sessions: the goal is the unassisted pull-up. Chest up and shoulder blades depressed as the pull starts, full extension at the bottom.
Base exercise
← Pull-UpVariants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
Secondary
- Biceps brachii
- Rhomboids
- Teres major
- Mid traps
- Lower traps
- Rear deltoid
- Infraspinatus
- Teres minor