Machine-Assisted Wide-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 take the wide handles with an overhand grip.
2. Kneel or stand on the platform with the arms straight and the shoulders pulled down.
3. Pull your chest toward the handles, elbows flaring out and down.
4. Lower slowly to straight arms.

Cues

• Pull the elbows toward the floor.
• Keep the chest up.

Common mistakes

• Jerking up with the legs.
• Shrugging toward the ears.
• Doing half reps.

Alternatives

• Machine-Assisted Pull-Up
• Pull-Up