Best Advanced Pull Day Workouts With Weight Machines

The Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.

How to do it

1. Sit upright in the row machine with your chest against the support pad.
2. Grab the handles with an overhand or neutral grip.
3. Tighten your core to keep your back straight.
4. Pull the handles towards your torso by bending your elbows at a 45-degree angle.
5. Slowly return the handles to the starting position.

The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.

How to do it

1. Stand with feet shoulder-width apart and bar at knee height.
2. Engage your core and hinge at your hips while bending your knees to reach for the bar.
3. Grab the bar with palms facing you.
4. Lift the bar by bending your elbows to bring it to your belly button level.
5. Lower the bar back to knee height and repeat.

The Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.

How to do it

1. Sit upright in the bicep curl machine and rest your arms on the pads.
2. Grab the handles with an underhand grip.
3. With your arms parallel to your shoulders, bend your elbows to lift the handles while keeping your upper arms on the pads.
4. Lower the handles back to the starting position after they touch your biceps.

The Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.

How to do it

1. Sit down in the preacher curl machine and press your chest against the pad.
2. Grab the handles with an underhand grip, extending your arms over the pad.
3. Keep your upper arms against the pad and curl the handles toward your biceps by bending your elbows.
4. Lower the handles back to the starting position once your forearms touch your biceps.

The Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.

How to do it

1. Set a barbell at waist height.
2. Grab the bar with both hands, slightly wider than your shoulders.
3. Lie under the bar, keeping your body straight from your heels to your shoulders.
4. Lift your body by bending your elbows and pulling your chest towards the bar.
5. Lower yourself back to the starting position.

The Assisted Chin Up is a strength exercise that focuses on your back muscles. This variation uses a counterweight, making it easier to lift yourself towards the bar as you build strength for regular Chin Ups.

How to do it

1. Use the assisted pull-up machine and place your knees on the pad.
2. Grip the pull-up bar with your palms facing you.
3. Engage your core and keep your body straight from shoulders to knees.
4. Pull your chest towards the bar by bending your elbows down.
5. Lower yourself back down slowly to the starting position.

The Assisted Neutral Grip Pull Up is a beginner-friendly exercise that helps strengthen your back and arms. Using a neutral grip (palms facing each other) is more comfortable for your shoulders and allows you to gradually build strength to perform unassisted pull-ups.

How to do it

1. Set your knees on the pad of the assisted pull-up machine.
2. Grab the neutral grip bar with your palms facing each other.
3. Engage your core to keep your body straight.
4. Pull your chest up towards the bar by bending your elbows down.
5. Lower yourself back down slowly to the starting position.

The Assisted Pull Up is an easier version of the standard Pull Up that helps strengthen your back, shoulders, and biceps. Using assistance, like a counterweight or resistance band, allows you to lift less of your body weight, making it perfect for beginners aiming to build strength for full Pull Ups.

How to do it

1. Adjust the assisted pull-up machine to your height.
2. Kneel on the machine pad and grab the pull-up bar with your palms facing forward.
3. Engage your core to keep your body straight from shoulders to knees.
4. Pull your chest up towards the bar by bending your elbows.
5. Lower yourself back down slowly to the starting position.

The Assisted Wide Grip Pull Up is a beginner-friendly exercise that strengthens your back muscles, particularly the lats. By using assistance, you can perform this exercise more easily while preparing for unassisted pull-ups. The wide grip helps focus on your back while minimizing bicep use.

How to do it

1. Adjust the machine so you can place your knees on the assistance pad.
2. Grab the pull-up handles with your palms facing away from you, in a wide grip.
3. Pull your head up above the handles by bending your elbows, keeping your body straight.
4. Lower yourself back down to starting position in a controlled manner.