Machine Assisted Pull-Up

How to do it

1. Set the pin in the machine's weight stack to the amount of assistance you need; more weight selected gives more help and an easier rep.
2. Kneel on the lower pad or step onto the footplate, and take an overhand, shoulder-width grip on the handles or bar above you.
3. Lift your knees or feet off the support so the machine carries the selected amount of your bodyweight, and keep your torso upright.
4. Pull yourself upward by driving your elbows down and back until your chin clears the bar or handles.
5. Pause briefly at the top, then lower yourself under control to a full arm extension.
6. Repeat for the set, then return your knees or feet to the support before you let go.