At a glance
| Equipment | Machines |
|---|---|
| Experience level | Beginner |
| Movement pattern | Vertical pull |
| Primary muscle | Lats |
| Also works | Biceps, Forearm Flexors, Rear Deltoids, Rhomboids |
The movement, step by step.
- Choose sufficient assistance, use the steps and place the knees or feet on the pad before taking the pull-up grip.
- Draw the elbows down to raise the body, then lower smoothly; more selected weight usually means more assistance.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Lead with the elbows and keep the ribs controlled.
- Let the arms lengthen smoothly at the top.
Common mistakes
- Using a large backward lean to move the load.
- Pulling behind the neck.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Pull-Up — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Machine - Assisted Pull-Up, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.