To do a machine pull up, set the seat and knee pad so your elbows track cleanly, then pull your chest toward the bar with controlled lowering. It targets the lats most, with traps, rear delts, and biceps assisting. The most common mistake is choosing too much assistance and rushing the lowering, so pick a load you can control for every rep and slow the descent. Progress by reducing assistance once you hit the top of your rep range with the same tempo.
Step-by-step form
- Set up: Select an assistance weight and adjust the knee pad height.
- Brace: Grip the handles or bar slightly wider than shoulder width.
- Initiate: Pull shoulders down and back before bending the elbows.
- Main rep path: Drive elbows toward your ribs as your chest rises.
- Hardest point: Pause with chin near bar height and shoulders down.
- Finish: Lower for 2-3 seconds to a controlled hang.
- Reset: Re-brace at the bottom and repeat.
Who this variation is for
This is ideal for lifters who want cleaner pull-up mechanics or more volume without losing form.
- Best fit: Intermediate lifters working toward strict bodyweight reps
- Not ideal when: Shoulder pain shows up at the top or bottom
- Better option if not ideal: Neutral-grip lat pulldown
Setup and equipment
Your seat and pad alignment determines how clean the rep feels.
- Setup position: Knees centered on pad, torso tall, ribs stacked
- Equipment setup checks: Assistance pin seated, pad height matches range
- Start load/resistance: Enough assistance for 6-10 strict reps
- Bracing and breathing plan: Inhale at the bottom, exhale as you pull
Muscles worked and movement pattern
This is shoulder adduction and elbow flexion. You should feel the lats pulling the elbows down, not the lower back.
| Role | Muscles |
|---|---|
| Primary | Lats |
| Secondary | Traps, rear delts, biceps |
| Stabilizers | Core, forearms |
At a glance
- Variation: Machine pull up
- Best for: Technique clean-up and volume work
- Primary muscles: Lats
- Equipment: Assisted pull-up machine
- Difficulty: Intermediate
- Primary goal: Strength and control
How to spot and fix bad form
- Shoulders stay down, not shrugged.
- Lower for 2-3 seconds every rep.
- Elbows drive toward ribs, not flared.
- Chest rises to the bar, not chin jutting.
- Keep a full hang between reps.
Why your form breaks down and how to fix it
| Mistake | Why It Happens | Fix |
|---|---|---|
| Too much assistance | Chasing higher reps | Reduce assistance until reps are slow and controlled. |
| Shrugging at the top | Traps take over | Pull shoulders down before each rep. |
| Short range at the bottom | Skipping the hang | Start each rep from a full stretch with control. |
What you should feel
- At the start of each rep: Lats on stretch with a tight brace
- During lowering or lengthening: Smooth tension through lats and mid back
- During the hardest point: Strong squeeze under the armpits
- At lockout or finish: Full hang without shoulder pain
- If you feel joint pain: Shorten range and reduce assistance load
Regressions (Easier Versions)
- Higher assistance with the same tempo
- Neutral-grip lat pulldown with light to moderate load
Progressions (Harder Versions)
- Reduce assistance by one pin step
- 1-2 second pause at the top of each rep
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Bodyweight pull up | When you can control full range | Direct carryover to strict reps |
| Resistance band pull up | When you need portable assistance | Easy setup and scalable support |
| Lat pulldown machine | When shoulders need a different path | Similar lats focus with less joint stress |
How to program around sticking points
Use the machine to build clean volume. Pair it with slower eccentrics or pauses to fix weak spots.
For Strength
- Sets: 3-5
- Reps: 4-8
- Rest: 2-3 min
- Frequency: 1-2x/week
- Progression rule: Reduce assistance once all sets hit top reps cleanly.
For Muscle Growth
- Sets: 3-4
- Reps: 8-12
- Rest: 90-120 sec
- Frequency: 2-3x/week
- Progression rule: Add reps first, then reduce assistance by one step.
For Skill / Return to Training
- Sets: 2-3
- Reps: 6-10
- Rest: 90 sec
- Frequency: 2x/week
- Progression rule: Own the full hang and slow lower before progressing.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 8 | Baseline assistance | Full hang, slow lower |
| 2 | 3 x 9 | Same assistance | Add controlled reps |
| 3 | 4 x 6 | One pin less assistance | Higher intensity with control |
| 4 | 4 x 7 | Same assistance | Repeat clean reps under fatigue |
What to do if this exercise hurts
- Likely cause: Shoulder is shrugged or range is too deep.
- Immediate modification: Reduce range and slow the lowering for 2-3 seconds.
- Swap option if symptoms persist: Neutral-grip lat pulldown.
Safety and Contraindications
If shoulders or elbows feel irritated, reduce range and assistance before adding volume.
- Stop the set if: Sharp shoulder pain or numbness appears
- Use caution if: You have a recent shoulder or elbow flare-up
- Safer substitutions: Neutral-grip lat pulldown, resistance band pull up
FAQs
How much assistance should I use?
Use the least assistance that still lets you control the lowering. If you cannot pause at the top, add a little help.
Should I pause at the bottom?
Yes. A brief pause in a full hang keeps the range honest and builds strength at the bottom.
How do I know when to reduce assistance?
When you can hit the top of your rep range with the same tempo for two sessions, drop one pin.
Can this replace bodyweight pull ups?
It can build the pattern, but keep some bodyweight reps in your program when you can handle them.
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