Assisted Pull-up
EquipmentAssisted Dips Machine
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Traps
Tertiary:Forearms, Rear Delts
Stabilizer:Core, Front Delts, Side Delts
📋 How to Perform
- Securely set the pin on the desired weight.
- Stand on the side platforms, and hold onto the outer handles. Lift one knee, and place it on the padded knee rest. Tightly hold onto the handles as you place your second knee onto the knee rest and be prepared to hold yourself up (with the assistance of the counterweight). Keep your abs engaged, spine neutral, and shoulders pressed down and back.
- Pull yourself up as far as possible, making sure to keep your abs engaged and your shoulders pressed down and back. Slowly release down until your arms are almost straight.
- Repeat 10-15 times. When getting off of the machine, be sure to pull yourself all the way to the top first. Keeping your arms engaged, slowly lift one knee and lower it to the side platform, then the other.
⚠️ Common Mistakes to Avoid
- Using so much counterweight that every rep feels easy, which builds little strength toward a pull-up.
- Dropping quickly from the top, which skips a controlled lowering and jolts the shoulders at the bottom.
- Stepping off the knee pad at the bottom, which lets the platform shoot up toward the knees.
