Description:
The Assisted Machine Pull-up is a vertical pulling exercise that builds the lats and upper back. The assistance machine supports part of your bodyweight so you can perform full range reps while building toward unassisted reps. The overhand pull grip places more emphasis on the lats and upper back.
Benefits:
- Builds the lats and upper back.
- Develops vertical pulling strength.
- Bridges the gap to unassisted pull-ups.
- Allows full range reps for all levels.
- Strengthens the grip and arms.
Profile:
| Equipment: | Assisted Pull-up Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Selectorized (Weight Stack) |
| Level: | Beginner |
Muscles:
Primary Muscles
- Latissimus Dorsi
Secondary Muscles
- Rhomboids
- Middle Trapezius
- Posterior Deltoid
- Biceps Brachii
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Set the assistance weight on the pull-up machine, then kneel or stand on the pad and grip the overhead handles.
- Take an overhand grip about shoulder width apart and hang with your arms straight.
- Brace your core and pull your chest toward the bar by driving your elbows down.
- Bring your chin above the bar at the top.
- Lower under control until your arms are straight again.
- Repeat for the desired reps, reducing the assistance as you get stronger.
Common Mistakes:
- Letting the assistance do most of the work.
- Cutting the range of motion short.
- Swinging or kipping the body.
- Shrugging instead of pulling with the back.
Variations:
- Pull-up
- Chin-up
- Lat Pulldown
- Neutral Grip Pull-up
Safety Tips:
- Control both the pull and the lowering.
- Keep the shoulders engaged at the bottom.
- Reduce the assistance gradually as you progress.
- Stop if you feel shoulder or elbow pain.
Additional Information:
The pull-up grip emphasizes the lats and upper back with less biceps involvement than the chin-up. Lower the assistance over time to build toward bodyweight reps.
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