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Assisted Pull-Up Machine

  • Lats
  • Biceps
  • Upper Back

EquipmentMachine

Front
Back
Main muscleAlso working

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Your first assisted pull-up machine

Three things to know before your first set of the assisted pull-up machine.

What weight should I start with on the assisted pull-up machine?

This machine works backwards. The counterweight helps you, so a higher number makes it easier. Start with roughly half your bodyweight and adjust until 8 reps feel hard but clean.

You're getting stronger when the number goes down. Lower it by one plate once you can do 3 sets of 10.

What usually goes wrong on the assisted pull-up machine?

Start each rep from a full hang with your arms straight, and pull until your chin clears the handles.

Think about driving your elbows down toward your back pockets. That keeps the work on your lats and off your arms.

The most common mistake is dropping fast from the top. Lower yourself over about two seconds.

If the machine is taken

A band-assisted pull-up gives the same help with a band looped over the bar. A lat pulldown trains the same muscles seated.

Updated

How to do it

  1. Set the counterweight. On this machine more weight means more help, so start with a number you can do 8 clean reps with.

  2. Step up and kneel or stand on the pad, then take the handles with an overhand grip a little wider than your shoulders. Let your arms straighten. This will be your starting position.

  3. Pull yourself up until your chin is over the handles, driving your elbows down toward your sides.

  4. Lower yourself slowly until your arms are straight again.

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