Back
Pull Ups on Machine
A controlled, scalable method for building back strength and mastering the mechanics of the traditional pull up.
How to perform.
Follow the sequence — setup is half the lift.
Select a weight on the pin stack that provides enough assistance to complete your targeted repetitions with control.
Mount the machine by placing your knees or feet onto the padded platform and gripping the handles with an overhand, wide grip.
Lower your body slowly until your arms are fully extended, ensuring your shoulders are retracted and not shrugging toward your ears.
Pull your body upward by driving your elbows toward your hips and focusing on squeezing your shoulder blades together.
Continue the ascent until your chin is level with or above your hands, maintaining a neutral spine throughout the movement.
Pause briefly at the top of the contraction before lowering yourself back to the starting position with a controlled tempo.
Step off the platform carefully once it has reached its highest point to conclude the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using too much momentum or bouncing the weight stack at the bottom of the rep.
- Curling the shoulders forward rather than keeping the chest open and proud.
- Gripping the bars too tightly, which can lead to excessive forearm fatigue over back engagement.
- Shortening the range of motion by not fully extending the arms at the bottom.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.