How to Use a Pull Up Machine

Pull ups require a good deal of upper body strength, which can make them very difficult to properly do. However, the pull up machine helps you to execute the same motion, with resistance. Properly using the pull up machine can help you to strengthen your upper back, shoulders and biceps.

Instructions

    • 1

      Set the pull up machine at the appropriate level of resistance. Pull up machines work in an opposite way to most other gym machines, in that to have resistance you need to counter your body weight. Therefore, the higher you set the weight, the easier the exercise will be. Set the resistance to a level that allows you to complete 10 to 12 repetitions.

    • 2

      Stand or kneel on the platform, depending on your particular machine, and take hold of the handgrips that are at the top of the pull up machine. A wider grip will target your upper-back muscles, while a narrower grip will hit your middle back.

    • 3

      Begin the pull up motion; keep your abdominals engaged and your back straight, as you draw the back of your shoulder blades together while pulling up to the top of the machine.

    • 4

      Descend back down to the starting position, once you've reached the top. Make sure to do this in a slow manner, using your back, shoulder and arm muscles to control the downward movement.

    • 5

      Complete a total of three sets of 10 to 12 repetitions.