Assisted Pull-Up Machine

How to Perform This Exercise

1. 1 Grasp the bar with a palms facing you (underhand) grip, hands shoulder-width apart.
2. 2 Start from a dead hang, shoulders engaged (shoulder blades down and squeezed).
3. 3 Pull your body upward, bringing your chin above the bar.
4. 4 Contract your lats at the top then lower slowly.
5. 5 Avoid swinging and control the descent to maximize the work.

Common Mistakes to Avoid

• Rounding your back during the movement, risking lower back injury.
• Using body momentum to cheat instead of pulling with the back.
• Not squeezing the shoulder blades at the end of contraction, reducing effectiveness.

Muscles Worked

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