A variation of the pull-up where the machine provides assistance by counterbalancing body weight, allowing users to perform the exercise with proper form.
- +Helps beginners build strength for unassisted pull-ups
- +Reduces strain on shoulders and elbows
- +Adjustable assistance makes it accessible to all fitness levels
- –May lead to reduced muscle engagement compared to free bodyweight pull-ups
- –Can limit grip strength improvement
- –Easy to rely too much on assistance if not properly adjusted
This exercise targets:
Upper Back
Lats
Traps
–
Biceps
Shoulders
Rear Delts
Rotator Cuff
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the pin for assistance; more weight = more help, less weight = harder
- Kneel or stand on the pad/foot plate and grab the handles, overhand, shoulder-width
- Brace your core, keep ribs down, and pull your shoulders down and back
- Pull your chest toward the bar by driving elbows down
- Pause briefly at the top without craning your neck
- Lower slowly to straight arms with control; avoid swinging
- Exhale as you pull up, inhale as you lower
- Progress by reducing assistance over time while keeping form tight