Back exercise

Assisted Pull Up

Pull-up with counterweight assistance to work your back when you can't do unassisted ones yet.

How to do the Assisted Pull Up

4 steps, in the order you do them.

Choose the counterweight (more weight, more assistance), rest your knees on the platform and grab the wide handles.
Start with your arms extended and your shoulders away from your ears.
Pull, driving your elbows down and back until your chin clears the handles.
Lower with control until your arms are fully extended.

What goes wrong most often when you do the Assisted Pull Up, and how to fix it.

You raise the counterweight thinking it makes the exercise harder.
On this machine, more weight means more assistance. To progress, lower the counterweight gradually.
Your knees come off the platform on the way down.
Keep both knees planted and lower until your arms are straight, without letting the platform slam into the stop.
Your shoulders shrug toward your ears at the start.
Start by pulling your shoulder blades down, and only then bend your elbows.