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Machine Assisted Pull Up 5s · no sound

Machine Assisted Pull Up

A counterweighted machine pull-up that offsets part of your bodyweight so you can train the full pulling range.

Primary muscle
Lats
Equipment
Machine
Difficulty
Beginner
Movement
Pull
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How to do it

  1. Select a counterweight on the stack; more weight means more assistance.
  2. Step onto the platform and take the overhead handles with an overhand grip.
  3. Kneel or stand on the assist pad and let your arms straighten.
  4. Brace your core and pull your shoulder blades down.
  5. Drive your elbows down and back until your chin clears the handles.
  6. Lower yourself under control to a full hang and repeat.

Common mistakes

  • Selecting so much assistance that the pad lifts you, which removes the training effect.
  • Pushing down through the legs on the pad, which hides how much you are actually pulling.
  • Stopping halfway up, so the lats never reach a shortened position.
  • Riding the pad back down quickly, which throws away the eccentric.

Muscles worked

Primary
Lats
Secondary
BicepsFront DeltsTraps

Same movement, other equipment

Backpack Row Beginner Backpack Row Lats Bodyweight Band Assisted Pull-Up Beginner Band Assisted Pull-Up Lats Resistance band Band Kneeling Pulldown Beginner Band Kneeling Pulldown Lats Resistance band Band Pullover Beginner Band Pullover Lats Resistance band

Plans that include the Machine Assisted Pull Up

Full Body Pump
Full Body Pump
Days a week
3× a week
Session
~40 min
Level
Intermediate
Equipment
Gym
 Big Four
Big Four
Days a week
4× a week
Session
~55 min
Level
Advanced
Equipment
Gym

Similar exercises

Chest-Supported T-Bar Row Beginner Chest-Supported T-Bar Row Lats Machine Hammer Strength High Row Beginner Hammer Strength High Row Lats Machine Hammer Strength Iso-Lateral Row Beginner Hammer Strength Iso-Lateral Row Lats Machine Lever Lateral Wide Pulldown Beginner Lever Lateral Wide Pulldown Lats Machine Machine Lat Pullover Beginner Machine Lat Pullover Lats Machine

Good to know

What muscles does the Machine Assisted Pull Up work?
Mainly the lats. It also works the biceps, front delts and traps.
What equipment do you need for the Machine Assisted Pull Up?
It uses a machine. Without it, the Backpack Row and the Band Assisted Pull-Up train the same muscles the same way.
Is the Machine Assisted Pull Up good for beginners?
GymVim rates it beginner.

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