Exercise Database

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Course: PHRE 3040 – Resistance Training Movement Pattern: Pull | vertical Target: Latissimus Dorsi Synergist(s): Biceps, Brachialis, Rhomboids
Exercise
Regressions: Progressions: Chin Ups | Pull Ups

Equipment: Machine
Description:
  1. Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be taut enough to pull that lower leg up. Grasp the bar with an underhand grip, about shoulder-width apart, and hang at full arm extension. This is your start position.
  2. Keeping your body straight, contract your biceps and lats to pull yourself up as high as you can, driving your elbows down.
  3. Slowly release to full arm extension. Repeat for the required number of repetitions and safely dismount from the apparatus.

N.B. The weight selection plate will subtract that much weight from a client’s weight. Therefore a client with a bodyweight of 150 lbs, if they were to perform an assisted dip machine set at “50 lbs” would actually be lifting 100 lbs.

Common Error(s): Using Excessive Momentum | Not engaging core
Spotting:
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