A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
7 kcal
/ min (est.)
3 × 10
sets × reps
Why this exercise
Difficulty: Beginner
Builds back strength with assistance for those working toward unassisted pull-ups.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
10
Rest
60s
How to Perform
- 1.Select appropriate assistance weight on machine.
- 2.Grip bar wider than shoulders.
- 3.Pull yourself up until chin clears bar.
- 4.Lower with control.
Pro Tips
- •Pull with your back, not arms.
- •Gradually decrease assistance over time.
- •Control the negative.
Equipment
Assisted Pull-up Machine
Safety
Start with more assistance if needed.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.