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Assisted pull-up machine
Pull-up machine - wide grip (assisted)
Assisted wide pull-up for upper lat and back.
Setup
Adjust weight for proper form (more weight = more assistance).
Place your foot or knee on the pad and keep it stable.
Use a wide overhand grip with hands well beyond shoulder width.
Lift your chest and pull your shoulder blades back and down.
Brace your core and keep your spine neutral.
Execution
Pull yourself up in a slight arc, aiming your chest toward the bar.
Drive elbows down and out, focusing on upper lat and upper back.
Hold briefly at the top: chest up, shoulder blades down, back fully contracted.
Lower yourself under control, fully extend arms, let shoulder blades slide up and forward without rounding.
Breathing: Exhale on the way up, inhale on the way down.
