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Home » Exercise Guides » Arms

Master the Machine-Assisted Pull-Up for Back Strength

How to do the machine-assisted pull-up

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:16 AM EDT

Ask Question?

The machine-assisted pull-up is a great movement which effectively targets the latissimus dorsi muscles of the upper posterior chain. It’s an ideal exercise for people who lack optimal upper body strength. And it’s also beneficial for developing the strength and muscle necessary for performing the movement without assistance.

So, if you want to improve your pulling strength then the pull-up assist machine is a great place to start. Now, some fitness centers may not have this machine so doing cable pulldowns or inverted rows using a Smith machine is completely acceptable.

Machine-Assisted Pull-Up Details
Basic Information
Body Part
Back
Primary Muscles
Biceps brachii, Infraspinatus, Latissimus Dorsi, Pectoralis major, Rhomboids, Teres Major, Trapezius
Secondary Muscles
Brachialis, Core Muscles
Equipment
Assisted Pull-Up Machine, Weight Stack, Foot Platform.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-15
Power1-5
Muscular endurance12-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Barbell Kickbacks: Target Your Triceps, Deltoids & More!
  • Kettlebell Sumo High Pull: Build Glutes, Legs, and Upper Body
  • Yates Row: Build Back Strength & Sculpt Your Upper Body
  • Wide Push-Ups: Strengthen Chest, Arms, and Core Effectively

Exercise Instructions

  1. Set the desired weight to assist you in the movement.
  2. Then, grip the bar and place your knees on the assist pad.
  3. Now, lower your body down and then pull yourself up while contracting the back muscles.
  4. Complete the ideal number of reps for the exercise and then perform the desired amount of sets.

Variations & Tips:

  • The cable pulldown or inverted pull-up are appropriate alternatives if you don’t have access to a pull-up assist machine.
  • Try to make the exercise a little challenging by using a weight which allows you to use your strength to perform the movement.
  • The machine-assisted pull-up targets the lats primarily but nearly all back muscle are stimulated during the movement.

Watch: How to do the machine-assisted pull-up

Interested in measuring your progress? Check out our strength standards for Inverted Row.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Arms Back Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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