What muscles does the Machine Assisted Pull-Up work?

The Machine Assisted Pull-Up mainly works the lats and biceps.

How many sets and reps of the Machine Assisted Pull-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Machine Assisted Pull-Up?

Archer Pull-Up, Band Lat Pulldown, Barbell Bent-Over Row and Barbell Rack Chin work the same main muscle.

Machine Assisted Pull-Up

Kneel on the assist pad and pull to the bar, letting the pad offset part of your bodyweight.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Lats, Biceps
Equipment: Machine
Movement: Pull

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the lats, for when the machine is taken or you want a change.

Questions

What muscles does the Machine Assisted Pull-Up work?: The Machine Assisted Pull-Up mainly works the lats and biceps.
What equipment do you need for the Machine Assisted Pull-Up?: A machine.
How many sets and reps of the Machine Assisted Pull-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Machine Assisted Pull-Up?: Archer Pull-Up, Band Lat Pulldown, Barbell Bent-Over Row and Barbell Rack Chin work the same main muscle.

Program it for your clients

Coaches add the Machine Assisted Pull-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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