This machine is the single best way to go from zero pull-ups to pull-up hero. Some people will point out that you lose a little range of motion and core engagement with the machine. However, it’s totally worth it if you want to work your way up to doing pull-ups without any assistance.
Choosing the correct amount of weight assistance can involve a little trial and error. You should be able to do a meaningful number of reps (5-10) per set, but you don’t want those reps to be too easy – you should feel the burn at the end of each set. You’re here to build strength, after all! A good spot to start is with around half of your body weight. Work up or down from there until you find the perfect resistance level.
Next, it’s time to choose your grip. Our personal trainers recommend starting with the two parallel handles closest to the midline of your body. Pull-up pros call this the hammer grip, and it will let you get a good assist from your biceps while you develop your other muscles
An often-overlooked benefit of machine-assisted bodyweight exercises is that they let you focus on practicing your form instead of struggling to execute the move. It’s important to build solid habits when you’re first starting out so that you keep the correct form as you work toward an unassisted pull-up.
Throughout the exercise, you’ll want to keep your core muscles contracted. It can be tempting to relax your core since you’re supported by the knee pad, but you need to form a solid base for your arms and back to pull against. Plus, you’ll get way more out of the exercise if you consciously engage your core.
The motion of a pull-up starts at the bottom, with your arms fully extended. From this position, engage your back and arms to pull yourself up until your chin is just above your hands. Focus on keeping your torso straight and your shoulders back. Exhale while your body is in upward motion.
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