Pull-ups - Machine

Select the weight before getting on the knee pad or foot pegs. Grasp the handles firmly and step slowly onto the foot pegs. Remember: more weight is easier with this machine.

Pull yourself up as high as you can keeping your shoulders down, then lower yourself until your arms are fully extended. Dismount by lowering the weight and having your arms bent.

Back 

Arms  Shoulders 

Latissimus dorsi, Brachialis, Brachioradialis, Biceps brachii, Teres major, Infraspinatus, Teres minor, Levator scapulae, Middle trapezius, Lower trapezius, Pectoralis minor

TIP: This machine assists you in your movement, so select the amount of weight you want supported. For example, if you weight 150 lbs., put the pin in the 150 lb plate to begin, then lower the amount if it is too easy for you.