Assisted pull-up

The assisted pull-up targets your back, with additional emphasis on your shoulders and biceps.
Be careful if you have lower back or shoulder problems.

Getting set
Step up on the platform of an assisted pull-up machine (sometimes called a gravitron) and carefully kneel onto the kneepads. (Some versions require you to stand.) Grab the handles that place your palms facing forward and straighten your arms. Pull your abdominals in and keep your body tall. See photo A.

The exercise
Pull yourself up until your elbows point down and then slowly lower your body back down. See photo B.

Do’s and don’ts

• DO relax your shoulders so they don’t hunch up by your ears.
• DON’T rock your body to help move you up and down.
• DON’T arch your back or round forward.
• DON’T dawdle at the bottom of the exercise. Move steadily until you finish your reps.

Other options
Different grips: Some assisted pull-up machines have a choice of wider or narrower grips. Experiment with your hand placement to see which ones you like best.
Bar pull-up (harder): Using a Smith machine or power cage, set the bar so that it is securely resting against the stops set in the center of the frame. Grasp the center of the bar with your hands a few inches apart and palms facing you. Kick your legs out in front of you so that your torso forms a 45-degree angle with the floor. Bend your arms and pull yourself upward until the top of your chest touches, or nearly touches, the bar. Slowly lower to the start position.