Exercises / Vertical pull
Assisted pull-up
Vertical pull Machine Complexity 3/5
Working position
Setup
Set the assistance weight, kneel on the pad, grip slightly wider than the shoulders.
Execution
Pull until the chin clears the bar, then lower under control.
Coaching cues
- Pull the elbows down to the ribs
- Chest to the bar
- Lower slowly, do not drop
Common fault
Kipping or swinging to complete the rep
Fix: Add assistance so the last rep is still smooth.
Muscles trained
Primary: Latissimus dorsi (lats)
Secondary: Rhomboid major (rhomboids)Biceps brachii (biceps)
Regression and progression
Easier: Lat pulldown
Harder: Pull-up
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.