How to Use the Assisted Pull-up Machine

An assisted pull-up machine is commonly used for unassisted (full) pull-up exercises. Unlike most other exercise machines, the machine weights are used as counterweights to the user's body. Therefore, the higher the weight setting, the easier this exercise will be. The following steps will show how to use the assisted pull-up machine.

Difficulty:

Moderately Challenging

Instructions

1. Place the pin on a setting that will allow you to perform a maximum of 12 to 15 repetitions without cheating. Remember, on this machine you need to increase the weight if the exercise is too difficult.

2. Stand on the step and grab the handles firmly with both hands. This exercise is usually intended to target the lattisimus dorsi (large back) muscle so you will want to hold on to the bent part of the handles. Holding the horizontal part of the bar will increase the involvement of the arm and wrist muscles.

3. Lift 1 knee at a time and carefully place them on the padded knee rest. As you place the second knee, all of your weight will be transferred to the knee rest. Pull hard enough on the handles to allow the knee to lower slowly.

4. Pull up as far as possible by drawing your shoulder blades together with your "lats." Your back should remain straight and your arm muscles should not be used any more than necessary.

5. Lower yourself slowly until your arms are fully extended to complete 1 rep. Repeat for a total of 12 to 15 reps until you are unable to continue. Dismount and allow the knee rest to gently return to its resting position.

Tips & Warnings

• Improper placement of hands, arching your back while doing this exercise or dropping too quickly from the pull-up could lead to injury.