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Step 5: Exercises

Pull-up Assist Machine

Difficulty level:

Beginner/Intermediate

Target Muscle Groups:

Back – Latissumis Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius

Secondary Muscles:

Biceps and Posterior Deltoid

Equipment:

Fixed Machine

Benefits:

Strengthens Latissumis Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius, Posterior Deltoid and Biceps

Increases the coordination of the scapular complex and integrates pulling strength.

Starting Position:

Read the instruction placard before using this or any machine.

Ensure a neutral spine by contracting deep abdominal muscles, keeping the chin level, and the gluteal muscles tight.

Select the appropriate weight. Remember, the more weight the easier the exercise.

Use the desired hand grip position. Be very careful when using a wide grip.

Step to the weight assist-bar from the top step.

illustration of hands in narrow grip

Use the desired hand grip position.

illustration of hands in wide grip

Be careful when using a wide grip.

Movement:

Maintain a neutral spine position throughout the exercise.

Lower your body in a controlled manner, until the elbows are almost straight. Never allow your body to drop in a uncontrolled manner or your elbows to lock at the bottom of movement. Maintain tension in the back musculature throughout the exercise.

Pause for a count of one at the bottom of the movement before pulling upward. Do not hang.

Pull upward without arching the back. Pause at the top of the movement for a count before lowering your body.

Do not step off of the weight assist bar until it has cleared the top step. With one foot on the top step and the other controlling the weight assist bar, slowly return the weight to a resting position.

lower your body carefully

Lower your body in a controlled manner, until the elbows are almost straight.

pause at bottom of movement

Pause for a count of one at the bottom of the movement before pulling upward. Do not hang.

pull up without arching the back
Pull upward without arching the back.
pause at top of movement
Pause at the top of the movement for a count before lowering your body.

 

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