Assisted Pull-Up

Setup

1. 01Select an assist weight that allows the target reps with clean form.
2. 02Kneel on the pad or stand on the platform as the machine requires.
3. 03Take an overhand grip slightly wider than shoulder width.
4. 04Hang with straight arms and pull the shoulder blades down to start.

Execution

1. 01Drive the elbows down and pull the chest toward the bar.
2. 02Finish with the chin over bar height without craning the neck.
3. 03Lower under control until the arms are fully extended.
4. 04Stay tall on the pad; avoid pumping the knees for momentum.

Checkpoints

• -Arms reach full extension at the bottom of every rep.
• -Chest leads the pull, not the chin.
• -Body stays vertical without swinging.
• -Assist weight is logged so progress is trackable.

Common mistakes

• -Using so much assistance the set is never challenging.
• -Shortening range at the bottom as fatigue builds.
• -Craning the neck to fake bar clearance.
• -Never reducing the assist weight from week to week.