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Back ยท Vertical pull

Assisted Pull-Up

A compound vertical pull exercise for the lats, done with a machine. It also works the biceps and upper back.

Machine Compound Reps at bodyweight Also called: assisted pull up machine, gravitron

Muscles worked

Primary

Lats

Do most of the work.

Secondary

Biceps and Upper back

Help during each rep.

  • LatsSides of the backPrimary
  • BicepsFront of the upper armSecondary
  • Upper backMid traps, rhomboidsSecondary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Start from a dead hang, shoulders pulled down before the arms bend.
  3. Pull the elbows down towards the ribs until the chin clears the bar.
  4. Lower under control to a full hang.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Kipping or swinging. Start each rep from a still hang; swinging hides the missing strength.
  • Pulling with the arms first. Shoulders down first, then the elbows down.
  • Dropping down fast. Lower under control all the way to straight arms.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.