Assisted Machine Pull Ups: Form and Guide
Master the machine pull up with our expert guide. Learn proper form, avoid common mistakes, and build the strength needed for a full unassisted pull up.
How to Perform
- 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
- 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
Primary movers
- Lats
Stabilizers
- Biceps
- Rhomboids
- Rear Deltoids
- Forearms
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
Lats · Back