FitCiMachine-Assisted Pull-Up is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: biceps, shoulders. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Select the assistance weight on the machine; the more weight you select, the easier the movement becomes.
- Grip the bar slightly wider than shoulder width and place your knees on the assistance pad.
- Start from a fully extended-arm position by pulling your shoulder blades down.
- Pull your elbows down and back to raise your chin up to bar height.
- Squeeze your back for 1 second at the top and lower over 2-3 seconds until your arms are fully extended.
Coaching tip
Set the assistance weight to the lowest level at which you can do 8-10 clean reps; the less the machine carries, the more you get stronger.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.