Assisted Chin Up

Set the assistance weight, grip the handles, and place your knees or feet securely on the pad. Keep your shoulders down and your torso long, first creating a stretch through your lats.

Don't dump your weight onto the assistance pad; drive your elbows down and pull your body up. Keep thinking about bringing your chest toward the handles so you learn to pull with your back even with assistance.

Pause briefly at the top, then lower slowly and straighten your arms. Even if the pad pushes you up, control the speed all the way down to build the lowering strength you'll need for unassisted pull-ups.

Even with assistance, pull as if your lats are lifting your body first. A meaningful rep starts with your back contracting before your arms, and your back should clearly brace the descent too.

Bouncing with the pad or kicking with your legs lets the machine carry you through the movement. Too much assistance makes the way up easy but can ruin the descent, so choose the least assistance that lets you maintain your form.

Exhale as you pull up and inhale as you lower. Steady breathing makes it easier to maintain your torso alignment instead of getting thrown off by the pad.

For most machines, set the pad so your knees sit near its center. Position your knees so your upper body doesn't overarch.