Machine-Assisted Neutral-Grip Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Assisted Pull-Up / Dip Machine

Technique

1. Select the assistance weight and step onto the platform, kneeling or standing as the machine allows.
2. Take the neutral handles with palms facing each other and arms straight.
3. Pull your chest up to the handles, driving the elbows down.
4. Lower slowly until the arms are fully straight.

Cues

• Pull elbows to the ribs.
• Keep the chest up.
• Reduce assistance over time.

Common mistakes

• Using so much assistance that the lats do not work.
• Swinging with the legs.
• Stopping short at the bottom.

Alternatives

• Neutral-Grip Pull-Up
• Machine-Assisted Pull-Up