Intermediate
ASSISTED PULL-UP
Back
Body Part
Lats
Target Muscle
Leverage machine
Equipment
Intermediate
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the machine to your desired weight and height settings.
2
Step:2 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
3
Step:3 Hang with your arms fully extended and your feet off the ground.
4
Step:4 Engage your back muscles and pull your body up towards the handles, keeping your elbows close to your body.
5
Step:5 Continue pulling until your chin is above the handles.
6
Step:6 Pause for a moment at the top, then slowly lower your body back down to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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