Pull-Ups (Aided) - Step by Step Guide to Performing Pull Ups

Workout Time: 30 Seconds

STEP 1: Use a pull-up machine that has a platform to support your weight. Hold the bars above your head with an overhand grip, so your hands are just wider than shoulder-width apart. Your knees should be bent and resting on the platform beneath you.

Tip: If you are doing this circuit at home, replacement pull ups with another minute of the bent-over row.

STEP 2: Exhale, and pull your body up until your eyes are level with the bar. Hold for 1 second, then slowly lower yourself back down to the starting position. It is important to isolate your back muscle and squeeze it at the top for optimum contraction.