Assisted Pull Up
Demo Library - BACK Workouts
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9s
Adjust the weight stack on the machine to provide the desired level of counter-balance—keeping in mind that a heavier weight makes the exercise easier—and place either your knees or feet firmly onto the padded platform. Grasp the overhead handles with a neutral overhand grip and hang at full extension, ensuring your shoulders are depressed and not scrunched up toward your ears. Initiate the pull by driving your elbows down toward your ribs and squeezing your shoulder blades together, lifting your body until your chin clears the bar while maintaining a proud chest and an engaged core. Lower yourself back down with a slow, controlled tempo to the starting position to maximize time under tension for the latissimus dorsi, rhomboids, and biceps. This machine is an excellent tool for building the foundational strength and vertical pulling mechanics necessary to eventually transition to unassisted bodyweight pull-ups.
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Assisted Pull Ups
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Seated Face Pulls
Pull the rope toward your forehead by driving your elbows back and squeezing your shoulder blades together while keeping your torso upright and controlling the return to full arm extension.
