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How to Use the Assisted Pull-Up Machine

Ease Your Way Up: Assisted Pull-Ups

My Crunch trainer recently introduced me to the assisted pull-up machine, and it might be my new favorite exercise. The machine uses counterbalance weights, which means the higher the weight you set the machine, the easier the exercise becomes. Set the weight to 20 pounds less than your weight, complete three to five reps, and then adjust the weight accordingly. For instance, if you weigh 130 pounds, set the machine to 110 pounds.

Here's how to safely use this machine.

For traditional, lat pull-ups:

  1. Securely set the pin on the desired weight.
  2. Stand on the side platforms, and hold onto the outer handles. Lift one knee, and place it on the padded knee rest. Tightly hold onto the handles as you place your second knee onto the knee rest and be prepared to hold yourself up (with the assistance of the counterweight). Keep your abs engaged, spine neutral, and shoulders pressed down and back.
  3. Pull yourself up as far as possible, making sure to keep your abs engaged and your shoulders pressed down and back. Slowly release down until your arms are almost straight.
  4. Repeat 10-15 times. When getting off of the machine, be sure to pull yourself all the way to the top first. Keeping your arms engaged, slowly lift one knee and lower it to the side platform, then the other.

Do you use this machine? Do you love it or hate it?

Around The Web
Join The Conversation
seesue seesue 5 years
It's pretty helpful, I would keep up with dumbbell rows and negatives as well though.
Bettye-Wayne Bettye-Wayne 5 years
Never tried it, this article has me rethinking that though. Curious what any one else has to say...
bcn1000 bcn1000 5 years
I might start using this. My goal is to be able to do 50 push-ups, and 20 pull-ups.
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