Machine-Assisted Pull-Up (Greater Range)
A vertical pulling exercise on a counterweight machine. This demonstration reaches a higher upper endpoint than the related partial-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.
- Body part
- Back: all exercises
- Movement
- Pull: all exercises
What it trains
- Latissimus Dorsi, Primary, 85%
- Teres Major, Secondary, 50%
- Biceps Long Head, Secondary, 50%
- Biceps Short Head, Secondary, 50%
- Lower Trapezius, Secondary, 50%
- Lower Abs, Stabilizer, 25%
How to perform
Set the counterweight and kneel on the machine's support pad as demonstrated.
Take an overhand grip on the handles and begin with the arms extended under control.
Drive the elbows down and pull to the higher upper endpoint shown in this clip without adding a leg kick.
Lower with control to the start position and repeat without swinging.
Tips
Keep the trunk steady and the shoulder blades controlled throughout the pull.
Use a counterweight setting that allows the demonstrated upper range without a forced shoulder position.
Common mistakes
Using a leg kick or trunk swing instead of a controlled pull.
Shrugging or forcing the shoulders to reach the upper point.
Dropping quickly during the lowering phase.
Related exercises
Variations · 1
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