# Machine-Assisted Neutral-Grip Pull-Up

URL: https://heatsy.app/ex/assisted-neutral-grip-pull-up-machine

Also known as: Assisted Neutral-Grip Pull-Up, Assisted Neutral-Grip Pull-Up Machine, Assisted Hammer-Grip Pull-Up, Assisted Parallel-Grip Pull-Up, Assisted Close Neutral-Grip Pull-Up, Assisted Close-Grip Parallel 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](https://heatsy.app/ex/neutral-grip-pull-up)
- [Machine-Assisted Pull-Up](https://heatsy.app/ex/machine-assisted-pull-up)