Assisted Wide Grip Pull Up
10 reps
Kneel on the pad and pull your head above the handles, torso upright.
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Assisted Wide Grip Pull Up
The assisted wide-grip pull-up uses a machine's counterweight to take some load off, making the wide pull-up accessible while you build strength. The wide overhand grip emphasizes the lats and dials back how much the biceps contribute. It's a smart way to train toward doing full, unassisted wide pull-ups.
How to do it
- 1
Set the counterweight and kneel on the assist pad of the machine.
- 2
Grip the pull-up handles overhand with a wide hand position.
- 3
Keeping your torso vertical, pull your head up above the handles by bending your elbows down to your sides.
- 4
Squeeze your back at the top for a beat.
- 5
Lower yourself under control to full arm extension and repeat.