Assisted Pull-Up Machine

Execution

1. Kneel on the pad, arms straight, and hang naturally before your first rep.
2. Brace your belly and set your shoulder blades down before you pull, without letting the body swing.
3. Exhale and drive the elbows down, bringing your chin up past the handles.
4. Inhale and lower over 2-3 seconds, resisting the counterweight instead of letting it push you back up.
5. If you run out of steam mid-set, let your knees settle fully onto the pad to rest rather than forcing the next rep.
6. Once you can do 8-10 clean reps for two sessions in a row, drop the assistance one level.
7. Get off by staying still on the pad until it comes to a full stop before you step down off the platform.

Quick cues

• Drive the elbows down, don't pull with the hands.
• Chin past the handles.
• Knees still on the pad, no kicking.
• Lower slower than you pulled up.
• Wait for it to stop before you step off.

Common faults

• Fault: Kicking the legs or swinging the body for momentum

  Fix: Brace the belly, set the shoulder blades down before each pull and slow down until the momentum is gone.

• Fault: Picking too little assistance and running out of steam mid-set

  Fix: Add one more level of assistance until you can complete 8 reps with clean form.

• Fault: Stepping off the platform before the pad has stopped

  Fix: Stay kneeling on the pad and wait for it to fully stop before stepping down.

• Fault: Only pulling halfway before lowering

  Fix: Aim to bring the chin past the handles every rep, and increase assistance if you cannot reach that mark yet.