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Machine Assisted Pull Up

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How To Do A Machine Assisted Pull Up Correctly

The Machine Assisted Pull Up is a great way for a beginner to use the resistance from the machine to build up the required back strength to complete their first pull up.

It’s also great for people looking to really burn out their back muscles at the end of a workout.

To get started:

  1. Place the pin in the machine to select a weight that will assist you with completing the pull up.
  2. The more weight you select, the easier the pull up will be.
  3. Place both feet on the foot support and with a shoulder width, overhand grip, grab the pull up bar with both hands and hang with your arms fully extended and your legs straight.
  4. Initiate the pull up by contracting your back muscles to pull your chest up to the bar.
  5. Keep your core tight, your glutes contracted, and your body in a straight line when pulling.
  6. Then under control, slowly lower your body back to the starting position, with your arms fully extended.
  7. Repeat.

Primary Muscles Worked

back

Advanced Variation

Beginner Variation

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