Smart Workout Diary

Machine Assisted Pull-Up Hammer Grip

The machine-assisted hammer grip pull-up uses an assisted pull-up machine and parallel, neutral handles to train vertical pulling. It primarily targets the lats and upper back, with meaningful assistance from the biceps and forearms. The adjustable assistance makes it useful for building pull-up strength, back muscle, and controlled pulling technique.

Demonstration

Machine Assisted Pull-Up Hammer Grip — demonstration 1
Machine Assisted Pull-Up Hammer Grip — demonstration 2

Instructions

  1. Select the assistance: Set a level that lets you complete controlled repetitions; more assistance makes the movement easier.
  2. Set up: Step onto the platform and place your knees or feet on the support pad according to the machine design. Grasp the parallel handles with a neutral, hammer grip.
  3. Start tall: Let your arms extend without forcing the shoulders upward. Brace your abdomen, keep your chest gently lifted, and draw your shoulder blades down.
  4. Pull upward: Drive your elbows down and back to raise your body until your chin approaches handle height. Keep the torso steady and avoid swinging.
  5. Lower with control: Slowly return to the starting position, allowing the arms to straighten while keeping the shoulders controlled.
  6. Finish safely: Complete the set before carefully stepping off the pad; do not release the handles or let the pad snap upward.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Brachioradialis
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use full control: Avoid kicking, swinging, or using momentum to reach the top.
  2. Lead with the elbows: Think of pulling the elbows toward your ribs rather than pulling with the hands alone.
  3. Progress gradually: Reduce assistance only when you can maintain a smooth lowering phase and stable shoulder position.
  4. Breathe steadily: Exhale as you pull up and inhale as you lower.
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