Like the Assisted Pull-Up, this exercise not only works the back muscles but also the biceps muscles and the muscles of the forearms, improving the strength of your grip. It is a good exercise for beginners because it allows them to build up strength before progressing to body-weight pull-ups and chin-ups.

1 Adjust the kneepads to comfortably support your legs and to help stabilize weight then stand up and grip the bar with your hands a shoulder-width apart before pulling the bar back down and taking your place under the knee support.

2 Stay seated and extend your arms up and above your position, then pull the bar down until it reaches your upper chest.

3 Make sure that your shoulders are down and your elbows pulled back and hold for a second before returning to the start position.

4 Slowly extend your arms back up, stretching fully and keeping your "tall" posture. Repeat for the desired number of reps.