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Back exercises
Name of exercise:   ASSISTED PULL UP MACHINE
Start Position Finish Position
What to do: This exercise is just like the assisted chin up accept you are doing a pull up instead.  Adjust the weight on the side of the machine so that you are going to be lifting a weight you can manage.  The assisted pull up machine is designed to make it possible for a person to do pull ups, chin ups, or dips without having to lift their entire body weight.  The machine pushes up on your knees whatever weight you set the machine to.  So, for instance, if you weight 160 lbs and you set the weight on the side for 40 lbs then you are only lifting 120 lbs.  The more weight you set the machine to the easier (i.e. lighter) it will be.  For this exercise grab onto the handles of the assisted pull up machine in a wide grip as shown.  Kneel down on the knee support and put all of your weight on it.  Lean forward so that your head is in front of your arms as if you were trying to pull an imaginary bar behind your head.  Let your body go down with the knee support and pull yourself back up. 
Don't Forget to: Lean forward.   When you are finished with your set make sure that you step off the machine when the knee support is in its highest position.  Otherwise you'll see and hear the weights come crashing down with a loud thud.
Equipment needed: Assisted pull up machine.
Muscles worked: Upper & mid muscles, especially the lats.  Also some deltoids & biceps.

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