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Machine Assisted Wide-Grip Pull-Up
- 1 - Set the assisted pull-up machine to an appropriate assistance level; more weight provides more help, and less weight makes the exercise harder.
- 2 - Step onto the platform or kneel on the assistance pad, then grip the pull-up handles wider than shoulder-width with palms facing away from you.
- 3 - Start from a controlled dead-hang position with arms extended, shoulders engaged, chest lifted, and core braced.
- 4 - Pull your shoulder blades down and back, then drive your elbows toward your sides to lift your body upward.
- 5 - Continue pulling until your chin reaches or clears the handles, keeping your torso controlled and avoiding swinging.
- 6 - Lower yourself slowly back to the starting position until your arms are fully extended while maintaining shoulder tension.
- 7 - Repeat for the desired number of repetitions, adjusting the assistance level as needed to maintain proper form.
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