Back · Beginner

Assisted Pull-Up Machine

Lats · also Biceps, Upper Back

Equipment: Assisted Pull-Up Machine

How to do it

• Set the assist weight: more weight means more help
• Kneel on the pad and grip the bar a bit wider than your shoulders
• Start from straight arms with your shoulders pulled down
• Drive your elbows down to your ribs until your chin clears the bar
• Lower slowly to straight arms, shoulders staying down

Common mistake

✕ SHRUGGED, HALF-RANGE REPS → ✓ SHOULDERS DOWN, FULL RANGE

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, acefitness.org, bu.edu.