How to: Assisted Pull-Up
Primary Muscles Used:Lats, Biceps
Exercise Families:Vertical Pull
- Hold onto the chin-up bar of the chin/dip machine with an overhand grip (palms facing away from you), hands slightly wider than shoulder-width apart. Safely place your knees onto the horizontal knee pad, one leg at a time, and extend your arms so that you are hanging from the chin-up bar. This is your starting position.
- Inhale. Exhale. Using the muscles in your arms and back, bend your elbows and pull your body upwards to bring your chin up and over the chin-up bar. Avoid ‘shrugging’ your shoulders by drawing your shoulder blades down and back.
- Inhale. Extend your elbows and lower your body to return to the starting position. Repeat for the specified number of repetitions.
Alternative Exercises for Lats
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.