Assisted neutral-grip pull ups

Proper Position

• Set up on the assisted pull-up machine, adjusting the weight to match your desired level of assistance. The higher the weight, the easier the movement will be.
• Grip the neutral handles (palms facing each other) with your hands shoulder-width apart.
• Place your knees on the support pad or stand, depending on the machine’s design.
• Keep your back straight, core engaged, and gaze slightly forward.

Movement

• Using the strength of your back and arms, pull yourself up until your chin is above the bar.
• Focus on contracting your back muscles (lats, traps) while keeping your elbows close to your body.
• Slowly lower yourself back to the starting position, controlling the movement and maintaining slight tension in your arms.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you lower yourself.
• Exhale as you pull yourself up.

Tips

• Avoid swinging your body; the movement should remain smooth and controlled.
• Focus on engaging your back muscles rather than relying primarily on your arms.
• If you’re a beginner, use more assistance weight and gradually reduce it as you build strength.
• Maintain an upright posture throughout the movement to prevent unnecessary strain on your lower back.