1 - Adjust the weight stack on the assisted pull-up machine to the desired assistance level — the higher the weight, the more assistance provided.
2 - Kneel or stand on the padded platform, depending on the machine design, and grip the handles with an overhand grip slightly wider than shoulder-width apart.
3 - Keep your core engaged, chest up, and shoulders pulled back and down away from your ears.
4 - Pull yourself upward by driving your elbows down toward your hips until your chin clears the bar or your chest reaches handle level.
5 - Pause briefly at the top of the movement, squeezing your lats and upper back.
6 - Slowly lower yourself back down to the starting position in a controlled manner until your arms are fully extended.
