Back · Machine
Machine Assisted Pull-up
How to do the machine assisted pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Vertical Pull
- Mechanic
- Compound
How to do it
Select an assistance weight, kneel on the pad, and grip the handles/bar. Start with shoulders packed, then pull your chest up by driving elbows down and back. Control the return until arms are straight again without losing tension.
- 1Lats and upper back doing most of the work, with biceps assisting. You should feel a smooth, controlled path, no swinging.
Common mistakes
- Letting the shoulders shrug, bouncing off the bottom, or using momentum. Keep your core braced and don't crane the neck to 'reach' the top.
Muscles worked
The machine assisted pull-up mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Kovo programs the machine assisted pull-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
- How to do the resistance band good morning
Last reviewed April 2026.