Assisted Pull-up Machine tutorial
The assisted pull-up machine uses a counterweight to offset part of your bodyweight so you can practise the full pull-up movement. It is a useful step toward your first unassisted pull-up.
How to perform
- Select the assistance weight; the more weight, the easier the movement.
- Kneel or stand on the platform and grip the handles slightly wider than shoulder-width.
- Start from a hang with arms almost straight and pull your shoulder blades down.
- Drive your elbows down toward your sides until your chin reaches the handles.
- Lower slowly and under control until your arms are nearly straight again.
Breathing: Exhale as you pull up and inhale as you lower.
Key tips
- Reduce the assistance a little every week or two.
- Think about driving your elbows down rather than lifting your chin.
- Take two to three seconds to lower.
Common mistakes
- Doing half reps without straightening the arms.
- Shrugging the shoulders up toward the ears.
- Dropping quickly at the bottom.
Safety: Make sure the platform or pad is secure before you step on, and step off carefully. If you have shoulder or elbow pain, see a doctor or physiotherapist.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Band-Assisted Pull-up
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