Exercises

Machine-assisted pull-up

A counterweighted knee pad reduces the bodyweight you pull, making the pull-up adjustable for the lats and assisting biceps.

Athlete pulling up on an assisted pull-up machine with both knees on the assistance pad.

Assisted pull-up machine with knee pad

Source: PureGym · Pull Ups For Beginners

Step by step

  1. Select sufficient assistance while the machine is unoccupied. Follow the machine instructions; higher selected weight provides more help.
  2. Use the entry steps, grip the overhead handles just outside shoulder width and place your knees on the pad as directed by the manufacturer.
  3. Brace your torso and pull your elbows down to raise your body without swinging. Keep your neck neutral and use a comfortable range.
  4. Lower slowly until the arms are almost straight with shoulders controlled. After the final repetition use the steps to exit while holding the handles.

Common mistakes

  • Confusing assistance with added load or swinging to reach the handles.
  • Letting the pad shoot upwards or changing the weight pin while kneeling on it.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.