Machine-Assisted Pull-Up

oec:machine-assisted-pull-up

A compound vertical pull using a counterweighted platform to reduce effective bodyweight and build upper-back and arm strength.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Assisted Pull-Up, Machine Pull-Up, Gravitron Pull-Up, Counterbalance Pull-Up, Pull Ups on Machine

How to do it

Select the desired counterweight on the weight stack, remembering that a heavier weight provides more assistance.
Grasp the outer pull-up handles with an overhand (pronated) grip slightly wider than shoulder width.
Place one knee firmly onto the center of the padded assist lever, then carefully place the second knee alongside it.
Lower yourself smoothly into a full hang with your arms fully extended and core braced.

Depress and retract your shoulder blades to initiate the movement.
Pull your chest toward the bar by driving your elbows down toward your ribs.
Continue pulling until your chin clears the height of the handles.
Pause momentarily at the top contraction.
Lower your body under control until your arms are fully extended and your lats are stretched.
To dismount safely at the end of the set, place one foot onto the machine's foot pegs, allow the pad to rise slowly, and step off with the other foot.

Inhale as you lower yourself to a full hang; exhale smoothly as you pull yourself up.

Stepping off the machine abruptly without letting the pad rise to the top resting position.: Hold the handles, place one foot on the solid footplate, and control the pad up before releasing your grip.
Cutting the range of motion short at the bottom or top.: Lower all the way until the elbows are straight and pull until the chin clears the handles.
Excessive kipping or swinging the torso on the pad.: Brace the abdominal muscles and keep the torso quiet throughout the movement.

Ensure hands have a firm grip before placing full weight onto the knee pad.
Always step off using the foot pegs while maintaining control of the counterbalanced lever.

This record: CC-BY-SA-4.0.