Course: PHRE 3040 – Resistance Training |
Movement Pattern: Pull | vertical |
Target: Latissimus Dorsi |
Synergist(s): Biceps, Brachialis, Rhomboids |
Exercise |
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Regressions: |
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Progressions: |
Chin Ups | Pull Ups |
Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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Description: |
- 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.
- Keeping your body straight, contract your biceps and lats to pull yourself up as high as you can, driving your elbows down.
- 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.
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Common Error(s): |
Using Excessive Momentum | Not engaging core |
Spotting: |
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