Assisted Pull Up

Muscles Assisted Pull Up Works

Muscles used

• Latslarge side-back muscles running from the armpits toward the waist
• Bicepsfront of the upper arms
• Lower trapslower area between the shoulder blades
• Mid Trapsupper-middle area between the shoulder blades
• Serratus anteriorsaw-shaped muscle along the side of the ribs under the armpit
• Tricepsback of the upper arms

Main muscleUsing the assist platform, pull your body up as your elbows travel down by your sides. The main muscle driving this movement is your lats. Your lats pull your elbows down and back to bring your body toward the bar.

Supporting musclesYour biceps help bend your elbows. Your lower traps keep your shoulders from shrugging, and your mid traps help pull your shoulder blades back at the top.

How it should feelDo not rely only on the assist platform. As you pull your elbows down, you should feel the area under your armpits and along the outside of your back squeeze. Your mid-back should also tighten as you rise.

Signs you're offIf you put too much weight into the platform or only feel your arms, you are relying on assistance and arm strength instead of your lats. If your shoulders shrug, your neck may be taking over.

Remember thisUse the platform only as help, and pull your elbows down while lifting your chest toward the bar.

Setting Up for Assisted Pull Up

Setup orderOpen the folded knee pad into the knee-support position

• Knee pad

  Set it like thisMove the folded knee pad into place so it opens like a platform for both knees.

  How to checkThe knee pad should be open in front of you, not folded away, so both knees can rest on it.

Watch out forAvoid starting with the knee pad still folded away, leaving no place to rest your knees.

Stance for Assisted Pull Up

Foot widthGrip the handles a little wider than shoulder-width, and place your knees on the assist pad.

Where your weight goesSupport your body through both hands and the knee pad.

Upper body positionPosition your body directly under the handles.

Why it mattersIf your body swings forward or back, your arms and shoulders may take over instead of your back.

How to Grip for Assisted Pull Up

Grip typeHold the machine handles or pull-up bar with your palms facing forward.

Grip widthPlace your hands slightly wider than shoulder width, about half a palm wider on each side.

How hard to gripWrap your thumbs around the bar, and keep the backs of your hands in line with your forearms.

The Key Point for Assisted Pull Up

Without putting too much weight on the support pads, lower your elbows and pull your chest up toward the bar.

Think of it like thisThe feeling of lowering the elbow below the hand

Before the fixMy arms get tired, and I end up relying on the support pads.

After the fixThe sides of my back tighten, and my chest gets closer to the bar.