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vertical pull
Assisted Pull-Up
Search GoogleAssisted Pull-Up is a beginner vertical pull exercise using assisted pull up machine. It primarily trains lats and back. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- lats, back
- Secondary
- biceps, core
- Equipment
- assisted pull up machine
- Mechanic
- compound
Setup
- — Prepare the assisted pull up machine and clear the movement area.
- — Set your stance, grip, and starting position before beginning assisted pull-up.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Use enough assistance to complete smooth repetitions without bouncing.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the vertical pull.
- — Use enough assistance to complete smooth repetitions without bouncing.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo assisted pull-up
Regressions
- — Supported or reduced-range assisted pull-up