# Machine-Assisted Pull-Up

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

Also known as: Assisted Pull-Up Machine, Machine Pull-Up, Assisted Standing Machine 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](https://heatsy.app/ex/pull-up)
- [Band-Assisted Pull-Up](https://heatsy.app/ex/band-assisted-pull-up)
- [Lat Pulldown](https://heatsy.app/ex/lat-pulldown)