A supported pulling exercise that trains the back, biceps, and grip strength.
- +Builds chin-up strength safely
- +Targets back and biceps
- –Less core demand than chin-ups
- –Assistance can hide strength imbalances
This exercise targets:
Upper Back
Lats
Traps
–
Biceps
Shoulders
Rear Delts
Rotator Cuff
Side Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the assist weight so you can do 6–12 smooth reps (more assist = easier)
- Grab the bar with an underhand, shoulder‑width grip; place knees or feet on the pad
- Brace your core, keep chest up, and pull your shoulders down and back
- Drive elbows down toward your ribs, lifting until your chest nears the bar
- Pause briefly at the top without shrugging or swinging
- Lower slowly to full arm extension with control
- Breathe out as you pull up, in as you lower
- Progress by reducing assistance over time
