Follow These Steps:
Step 1. Use an assisted pull-up machine by carefully putting both knees on the pad as you grab the overhead bar securely with both hands. Your palms should be facing away from your body. Use a slightly wider than shoulder-width grip. Carefully, lower your body until both arms are fully extended above your head as you continue to hold the overhead bars. This will be your starting position.
Step 2. Exhale as you pull your body up towards the bar. Squeeze your lats and hold the contraction for 2-3 seconds. Your chest should be lifted slightly up towards the bar.
Step 3. Inhale as you slowly return to the starting position. Rest between sets.
Step 4: Repeat these steps to complete your sets.
Primary Muscle: Back
Secondary Muscle: Shoulders
