Machine-Assisted Pull-Up (Back)

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.

In This Exercise:

• Target Muscle Group: Latissimus Dorsi
• Type: Strength
• Mechanics: Compound
• Equipment: Pull-up assist machine
• Difficulty: Beginner

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