FitNessieHow to do it
- Set the assistance weight, kneel on the pad, and take an overhand grip a little wider than your shoulders.
- Hang with your arms extended and your body in a straight line from shoulders to knees.
- Pull yourself up until your chin is over the bar.
- Lower with control back to straight arms.
Key cues
- Overhand grip a little wider than shoulders
- Chest up, straight line to the knees
- Pull until the chin clears the bar
- Lower under control
Common mistakes
- Swinging to get up
- Cutting the rep short before your chin reaches the bar
- Not fully straightening your arms at the bottom
- Arching or leaning back to cheat the pull
Muscles worked
- Primary
- Lats
- Secondary
- Biceps, rear delts and forearms
Equipment
Assisted pull-up machine.
