Machine assisted pull-up

Assisted pull-up machine

Also called assisted pull-up, assisted pull up machine

Machine assisted pull-up, start position — Images: Fitness Programer

Machine assisted pull-up, end position — Images: Fitness Programer

Set the assist weight, kneel or stand on the platform, grip the bar, pull the chest up to the bar, then lower yourself slowly to a full hang.

Use the lightest assist that allows full reps
Pull the chest toward the bar
Control the lowering, no bouncing

Movement

Pattern: Vertical pull
Type: Compound, several joints move
Sides: Both sides together
Equipment: Assisted pull-up/dip machine

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

LatsMain
Upper backHelper
BicepsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better3.7
Very good; among the better picks for the muscle. 3 sources.
- 3/5 B+ for a short lifter; foot plate instability and kneeling hurt, standing is better, a cammed version would be elite. Renaissance Periodization, Every Gym Machine Ranked by Exercise Scientists @ 19:43videoExpert opinion2025checked by AI
- 4/5 Lets you control a hard eccentric and feel the lats; likely a bigger stimulus than a pulldown, partly from novelty. Renaissance Periodization, Lat Pulldown Flaws and Better Back Exercises to Consider @ 18:31videoExpert opinion2024checked by AI
- 4/5 Lets you add quality volume after pull-ups, with more reps per set, a stronger eccentric and better mind-muscle connection. Renaissance Periodization, Science-Based Back Width Workout for Natural Lifters @ 6:20videoExpert opinion2024checked by AI
Stimulus to fatigue higher is better5.0
Large stimulus with little fatigue. 1 source.
- 5/5 For sets of 10-15 with high pulls and a controlled eccentric on a good machine, he gets huge lat stimulus with no joint cost and little fatigue. Renaissance Periodization, Stimulus to Fatigue Ratio Quick Guide @ 21:18videoExpert opinion2020checked by AI
Loaded stretch higher is better5.0
Peak tension at a deep stretch. 1 source.
- 5/5 Pad travels forward on the way down, deepening the lat stretch, and the pull blends a pulldown with a pullover. Renaissance Periodization, The 10 BEST Gym Machines For Muscle Growth @ 3:05videoExpert opinion2025checked by AI
Skill demand lower is better1.0
Nearly none; machine guides the path. 1 source.
- 1/5 Long range of motion fits tall and short lifters and the knee pad reduces freedom to leak force, so little technique is needed. Renaissance Periodization, The 10 BEST Gym Machines For Muscle Growth @ 4:38videoExpert opinion2025checked by AI