The Machine Assisted Pull Up is a beginner-friendly machine strength exercise that targets the lats and middle back, with the biceps, traps and shoulders working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps, Traps, Shoulders
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Machine Assisted Pull Up
Select a counterweight on the stack; more weight means more assistance.
Step onto the platform and take the overhead handles with an overhand grip.
Kneel or stand on the assist pad and let your arms straighten.
Brace your core and pull your shoulder blades down.
Drive your elbows down and back until your chin clears the handles.
Lower yourself under control to a full hang and repeat.
02 The payoff
Why it earns its spot
Assistance is set in small weight increments, so progress stays measurable.
Keeps the full pull-up range available before bodyweight strength exists.
Fixed handles and platform make the movement easy to coach.
03 Don't do this
Common mistakes
Selecting so much assistance that the pad lifts you, which removes the training effect.
Pushing down through the legs on the pad, which hides how much you are actually pulling.
Stopping halfway up, so the lats never reach a shortened position.
Riding the pad back down quickly, which throws away the eccentric.
EGON Put it on record
Track it in EGON.
Log every set of the Machine Assisted Pull Up, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
