Assisted over hand pull up
With many beginners struggling with free hanging pull ups, the assisted pull up machine can be a great tool in gaining the strength needed to move onto performing the exercise without any assistance, with a progressive manner.
The assistant pull up machine usually has a pad you can kneel on, or feet pads, which have a changeable counterweight. Increasing the resistance will result in the exercise being easier for the user, as the pad has a greater upwards force whilst the trainer is pulling up. Decreasing the weight will result in less force aiding the trainer, making the movement harder.
Performing assisted over hand pull ups
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Set counter-weight to correct weight.
- Step up and place feet, or kneel, on platform, depending on the machine being used.
- Grasp the bar with an overhand shoulder width grip.
- Hang free from the bar, arms fully extended.
- Pull body up, so that neck reaches the bar level.
- After peak contraction, slowly control body back to beginning position, so arms are full extended.
- Repeat for desired number of repetitions.
Assisted pull ups courtesy of Fitness Uncovered - Bodybuilding & Fitness
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