Perform a supported vertical pull on an assisted pull-up machine to lift your torso toward the bar, primarily working the latissimus dorsi and upper back.
How to do the Assisted Pull Up#
- Grasp the bar with an overhand grip and position your knees or feet on the machine's support pad.
- Set your shoulders down and back and start with your arms fully extended.
- Drive your elbows downward and back to pull your chest toward the bar until your chin clears it.
- Briefly hold the top position while keeping the shoulders stable and not shrugged.
- Lower yourself under control to full arm extension before beginning the next rep.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Rear delts (Posterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Using a big kip or leg kick to swing the body up.
- Pulling with the neck or leading with the chin instead of engaging the elbows and lats.
- Letting the shoulders shrug up toward the ears at the top of the movement.
- Failing to lower fully and cutting the range of motion short.
- Gripping excessively wide, causing the elbows to flare out.
