Machine-Assisted Pull-Up
A pull-up on an assisted pull-up machine where a counterweighted pad supports the knees or feet. Lets beginners train the full pull-up pattern with adjustable assistance.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Rhomboids
- Biceps
- Brachialis
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Select the assistance weight, kneel or stand on the pad, and grip the handles overhand with straight arms.
Brace the core and set the shoulders down.
Pull the elbows down toward the sides until the chin passes the handles.
Pause briefly at the top.
Lower slowly until the arms are straight.
Breathing: Exhale as you pull up, inhale as you lower.
Coaching tips
Drive elbows down
Keep the torso tall
Reduce assistance over time
Common mistakes
Choosing so much assistance the set is effortless
Stopping short of straight arms
Leaning far back and turning it into a row
Safety notes
Step on and off the pad carefully while holding the handles.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.