Assisted Partner Pull-Up

Set Up:

• Find a sturdy pull-up bar that can support your body weight.

• Stand beneath the pull-up bar and ensure it's at a comfortable height for your reach.

Positioning:

• Grasp the pull-up bar with both hands, slightly wider than shoulder-width apart. Your grip can be either overhand (palms facing away) or underhand (palms facing towards you), depending on your preference.

• Hang from the bar with your arms fully extended and your body straight. Your knees can be bent or straight, depending on comfort.

Partner Assistance:

• Have a partner stand beneath you, facing you. They should reach up to hold your ankles or feet to provide support during the exercise.

The Movement:

• Engage your core and pull your shoulders down and back.

• As you initiate the pull-up, your partner should gently assist you by holding your feet and helping lift you up.

• Pull your chin above the bar with control, focusing on engaging your back and bicep muscles.

• Pause at the top of the movement for a second.

Lowering:

• Slowly lower yourself back down to the starting position, ensuring you maintain control throughout.

• Your partner should lower you gently, continuing to provide support as needed.

Repetitions:

• Aim for 5–10 repetitions, depending on your fitness level. Take breaks as needed.

Tips:

• Keep your movements controlled and avoid using momentum.

• Ensure clear communication with your partner to coordinate the assistance.

• Focus on maintaining good posture throughout the exercise.

Cool Down:

• After completing your sets, perform gentle stretches for your arms, shoulders, and back to aid recovery.