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Pullup Station

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Pullup Station
Exercises You Can Do On This Machine

Tap “How to do it” for step-by-step instructions per exercise.

Pullups
Primary muscle • Lats • Advanced
3×5–10
How to do it
  1. Grip bar overhand slightly wider than shoulders, dead hang.
  2. Pull chin over bar by driving elbows down, chest up.
  3. Hold briefly at top.
  4. Lower to full extension with control.
Breathing: Exhale up, inhale down.
Tip: Avoid kipping; use assistance if needed.
Avoid: Half-range reps
Chin-ups
Primary muscle • Lats • Intermediate
3×6–10
How to do it
  1. Grip bar underhand shoulder-width, arms fully extended.
  2. Pull until chin clears bar, elbows driving down and in.
  3. Squeeze biceps/lats at top.
  4. Lower slowly to dead hang.
Breathing: Exhale up, inhale down.
Tip: Underhand bias for biceps assist.
Avoid: Shrugging shoulders at top
Wide-Grip Pullup
Primary muscle • Lats • Advanced
3×5–10
How to do it
  1. Grip bar overhand, wider than shoulders.
  2. Dead hang, then pull chin over bar by driving elbows down.
  3. Pause briefly at top, squeeze lats.
  4. Lower to full extension with control.
Breathing: Exhale up, inhale down.
Tip: Wide grip emphasizes outer lats.
Avoid: Kipping or swinging • Half-range reps
Hanging Leg Raise
Primary muscle • Lower Abs • Advanced
3×8–12
How to do it
  1. Hang from bar with arms fully extended.
  2. Raise straight legs to hip height or higher without swinging.
  3. Hold 1s at top, squeeze abs.
  4. Lower slowly to dead hang.
Breathing: Exhale on lift, inhale down.
Tip: Keep lower back from arching; regress to bent knees if needed.
Avoid: Using momentum/swinging • Arching lower back
Hanging Knee Raise
Primary muscle • Lower Abs • Intermediate
3×10–15
How to do it
  1. Hang from bar with arms fully extended.
  2. Brace core, bring knees toward chest by curling pelvis.
  3. Pause at top, squeeze abs.
  4. Lower slowly without swinging.
Breathing: Exhale up, inhale down.
Tip: Initiate from pelvis, not hip flexors.
Avoid: Swinging legs for momentum
Machine Details
  • Equipment: Pullup Station
  • Type: Bodyweight / Assisted
  • Difficulty: Intermediate — Advanced
  • Focus Muscles: Lats, Upper Back
  • Auxiliary Muscles: Biceps, Forearms, Core
Quick Tips
  1. Start from a dead hang position.
  2. Pull with your elbows, not your hands.
  3. Chin should clear the bar at the top.
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