Assisted Pull Up
10 reps
Kneel on the pad and pull your chest to the bar, palms forward.
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BACK
Assisted Pull Up
The assisted pull-up uses a machine's counterweight to take some load off, making the standard pull-up doable while you build strength. It's a compound movement that mainly targets the back but also brings in the shoulders and biceps. It's one of the best ways to progress toward full bodyweight pull-ups.
How to do it
- 1
Set the counterweight and kneel on the assist pad.
- 2
Grip the pull-up bar overhand with your palms facing forward.
- 3
Brace your core to hold a straight line from shoulders to knees.
- 4
From extended arms, pull your chest up to the bar by driving your elbows down toward your ribs.
- 5
Once your chest reaches the bar, lower yourself under control to full extension and repeat.