Assisted Pull-Ups

Technique

Setup

Select an assistance weight on the stack; more weight means more help. Step onto the platform or kneel on the pad, take an overhand grip on the handles a little wider than your shoulders, and lower until your arms are straight.

Movement

Pull your shoulder blades down, then drive your elbows toward your ribs until your chin clears the handles. Lower slowly to a full hang.

Form Tip

Choose enough assistance to hit every rep with a full range. Progress by lowering the assistance over the weeks until you can do Pull-Ups on your own.

Increase Difficulty

Reduce the assistance, or slow the lowering phase to 3 seconds.

Decrease Difficulty

Add assistance, or switch to Lat Pulldowns (Wide-Grip).