Assisted Pull-Up Machine

Learn how to do Assisted Pull-Up Machine with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4.5 Lats BicepsForearms Guided Machine

Assisted Pull-Up Machine is a Guided Machine exercise that primarily targets the Lats, with secondary activation of the Biceps, Forearms. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Assisted Pull-Up Machine

A classic vertical pull with palms facing away, replicating a standard pull-up. Great for building back and arm strength in a scalable way.


Instructions:


  • Grab the wide handles with palms facing away from you (pronated grip).

  • Kneel or place your feet on the assisted platform.

  • Keep your body straight, chest up, and core tight.

  • Pull yourself upward until your chin is level with the bar.

  • Lower slowly to full extension with control.


Common mistakes:


  • Arching or swinging the body

  • Incomplete range of motion

  • Letting the shoulders collapse at the bottom

  • Pulling with arms only (not engaging the back)

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Muscles & equipment

Primary muscleLatsSecondary muscleBicepsSecondary muscleForearms

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Assisted Pull-Up Machine

Type
Guided Machine exercise
Primary muscle
Lats
Secondary muscles
Biceps, Forearms
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

More Lats Exercises

Assisted Pull-Up – Neutral Grip
MET 4.5

Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Bent-over Row – Gym80
MET 4.5

Bent-over Row – Gym80

  • Gym80

FAQ: Assisted Pull-Up Machine

What muscles does Assisted Pull-Up Machine work?

Assisted Pull-Up Machine primarily targets the Lats, with secondary engagement of the Biceps, Forearms.

How do you do Assisted Pull-Up Machine correctly?

A classic vertical pull with palms facing away, replicating a standard pull-up. Great for building back and arm strength in a scalable way....

Is Assisted Pull-Up Machine good for beginners?

Assisted Pull-Up Machine has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Assisted Pull-Up Machine?

Assisted Pull-Up Machine requires: Guided Machine.

What are the benefits of Assisted Pull-Up Machine?

Assisted Pull-Up Machine strengthens the Lats, engages the Biceps and Forearms, builds functional strength using Guided Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Assisted Pull-Up Machine?

Similar exercises to Assisted Pull-Up Machine include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Assisted Pull-Up Machine better than Barbell Bent Over Row?

Both Assisted Pull-Up Machine and Barbell Bent Over Row target the Lats. Assisted Pull-Up Machine uses Guided Machine, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine

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