Machine-Assisted Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Assisted Pull-Up / Dip Machine

Technique

1. Pick the assistance weight: more weight means more help.
2. Step onto the platform or kneel on the pad and grab the handles overhead.
3. Start from a dead hang, then pull until your chin clears the handles.
4. Lower slowly until your arms are fully straight.

Cues

• Reduce the assistance over time as you get stronger.
• Keep the chest up and pull the elbows down to your sides.

Common mistakes

• Stepping off the platform while it is under load; let it rise to the top first.
• Bouncing out of the bottom using the platform's push.
• Stopping short of full arm extension.

Alternatives

• Pull-Up
• Band-Assisted Pull-Up
• Lat Pulldown