ASSISTED PULL UPS (MACHINE)

What muscles do assisted pull ups work?

The latissimus dorsi is the main muscle targeted by this exercise. It’s the broad muscle that covers your upper and mid back and goes across the ribs. Doing any form of pull ups will also activate other upper back muscles such as the rhomboids and trapezius as well as the biceps and forearm muscles.

How to use the assisted pull up machine

Adjust the weight (that the machine will lift for you) with the pin. This is a counter-balance.

The lower the pin, the more weight of the stack you’ll use, and the more assistance you’ll get. In other words the actual amount of resistance you’re working against is the difference between your bodyweight and the weight on the machine.

Grasp the handles and place one knee on the pad, then the other. Engage your core and keep your shoulders back and down.

Slowly pull yourself up, pause for one second then get back to your start position.

Video demo:

Pro tip:

• Keep your back straight and avoid using momentum by swinging your upper body.

How to tell if you’re doing it right?

You should feel the exercise in your upper and mid-back. If you can’t pull yourself up only using your back then adjust the weight.