Exactly How To Use The Assisted Pullup Machine At The Gym

Try and try as you might, if your upper-body strength isn't quite there yet, pullups may seem completely impossible. And don't worry, you're not alone in this struggle—plenty of people have trouble with this move.

Enter: the assisted pullup machine, just one of the many strength-training machines featured in Women's Health's 12-Week Total-Body Transformation. It uses counter weight to help you complete a pullup, and start to build up your strength. The narrow neutral grip of the assisted pullup strengthens and tightens your back and core area, from your underarm to your hip bone. It also targets that pesky under-arm and back bra area, which can be tough to tone. You can also adjust the level of weight on this machine, so, over time, you'll eventually train your body to do pullups without the assistance.

You may have seen this contraption at the gym, but had no idea how to put it to good use. Luckily, each step is outlined in Women's Health's 12-Week Total-Body Transformation, and we've pulled the vital info for you below.

How to: Grasp the assisted-pullup machine with a neutral grip (palms facing each other) and place your knees on the kneepad. Pull your shoulders back and down and lock in this position. Holding this position, simultaneously bring the other knee onto the pad as you lift up into the top starting position (a). Keeping your shoulders drawn inward, slowly lower your body until your arms are fully lengthened (b). Pause at the top position before lowering.

This is just one of the many strength-training moves demonstrated in Women's Health's 12-Week Total-Body Transformation, so if you like what you see here, pick up a copy.