Exercise guide · Back
Machine Assisted Pull-up
The assisted pull-up machine offsets part of your bodyweight so you can practice pull-up form while building strength. Select assistance on the stack—or kneel on the platform, depending on the machine—and pull with the same technique as an unassisted pull-up.
- Targets: Lats
- Equipment: Machine
- Type: Compound
Step by step
How to do the Machine Assisted Pull-up
- Select assistance weight on the stack—the higher the number, the more help you get. Adjust the handles or bar to a comfortable reach.
- Kneel on the platform or stand on the foot pads as the machine requires. Grip the handles with an overhand grip, hands slightly wider than shoulders.
- Hang with arms extended, shoulders set down and back. Brace your core and keep knees or feet stable on the platform.
- Pull yourself up until your chin clears the bar or handles, driving elbows down and back.
- Lower under control to a full hang, then repeat. Reduce assistance as you get stronger.
Form cues
- Same form as a regular pull-up
- Dead hang between reps
- Pull chest toward the bar
- Lower slowly—no dropping
Common mistakes
- Using so little assistance that form breaks down
- Letting the platform bounce at the bottom
- Kipping or swinging legs for momentum
- Shrugging shoulders in the hang
Muscles worked
Primary
Lats
Secondary
Biceps, Mid back and Forearms
Safety: Follow the machine instructions for safe entry and exit from the platform. Reduce assistance gradually—avoid jumping to zero assistance before you can control each rep.
Alternatives
