Strength

Machine Pull Up

Machine Pull Up is an excellent exercise for beginners to help build upper body strength and improve upper body stability. It primarily targets muscles in the back and arms and is a good starting point for those unable to perform traditional pull-ups. This exercise is great for enhancing strength, endurance and stability of your upper body.
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Machine Pull Up instructions
Step-by-step instructions
1
Find a machine pull up machine at your gym and adjust the weight to a suitable level. The heavier the weight, the easier the pull up.
2
Stand on the foot platform and hold onto the bars, keeping your hands a little wider than shoulder-width part.
3
Take your feet off of the platform and let your body hang. Keep a slight bend in your elbows.
4
Pull your body up until your chin is level with the machine handles. Keep your chest high and your shoulders down.
5
Slowly release and lower your body back down to the starting position. Repeat this movement for the recommended number of reps.
Find a machine pull up machine at your gym and adjust the weight to a suitable level. The heavier the weight, the easier the pull up.
Stand on the foot platform and hold onto the bars, keeping your hands a little wider than shoulder-width part.
Take your feet off of the platform and let your body hang. Keep a slight bend in your elbows.
Pull your body up until your chin is level with the machine handles. Keep your chest high and your shoulders down.
Slowly release and lower your body back down to the starting position. Repeat this movement for the recommended number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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