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 Assisted Pull Ups

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  1. Use an assisted pull-up machine. Grasp the bar with an overhand grip just outside shoulder width and hang at full arm extension. This is your start position.

  2. Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down.

  3. Slowly release to full arm extension. Repeat for the required number of reps and safely dismount from the apparatus.

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Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

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Alternative Exercises for Assisted Pull Ups

  • ​Pull Ups

  • Chin Ups

  • Lat Pulldown

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