Machine Assisted Pull-Up
Assisted pull-up machine exercise that targets lats, biceps, and rear delts to build upper body pulling strength and progress to unassisted pull-ups.
About Exercise
Equipment
Assisted Pull-up Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Forearms, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
7/10Long Head, Short Head
Shoulders
7/10Rear Delts
Traps
6/10Lower Traps
Forearms
4/10Flexors
Abs
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust the weight stack for desired assistance, step onto the platform, kneel on the pad, and grip the handles with an overhand grip slightly wider than shoulders.
- Extend arms fully and hang with core engaged.
- Pull elbows down to sides, driving chest toward handles.
- Squeeze back at top with chin over bar.
- Pause briefly at peak contraction.
- Lower body slowly to full arm extension.
- Maintain straight body line throughout.
- Repeat for reps with control.
Coaching Tips
Form Cues
- Lead with elbows
- Squeeze shoulder blades
- Keep core tight
- Avoid shrugging
- Control the descent
Breathing
Inhale during the lowering phase, exhale as you pull up, and brace core throughout.
Tempo
3-1-2
Range of Motion
From full arm extension at bottom to chin clearing handles at top, with shoulders down.
Safety
Safety Notes
- Select assistance allowing 6-10 controlled reps
- Avoid hyperextending elbows
- Engage core to protect spine
- Use steps safely for entry and exit
- Stop if shoulder or elbow pain occurs
Spotting
Spotting not required; machine provides support. Use safeties if transitioning to unassisted.
Common Mistakes
- Swinging body for momentum
- Incomplete range of motion
- Shrugging shoulders
- Gripping too tightly leading to fatigue
- Not engaging back fully
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Recent back injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate wrist flexibility for grip
Build Up First
- Basic grip strength
- Familiarity with pulling motions
Also known as
Assisted Pull-Up, Gravitron Pull-Up, Machine Pull-Up, Counterbalanced Pull-Up
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