The assisted pulls are done on a roman chair with a support system or counterweight.
The assistance system allows you to reduce the weight you need to lift, which is ideal for beginners. As you work out, you should try to gradually reduce the assistance of the counterweight.
Pronounced pull-ups (palms outward) involve the dorsalis major and the rectus major.
How do I perform the exercise?
Grasp the handles and position your feet or knees on the counterweight (depending on the type of machine). The grip is commonly referred to as a wide pronation grip.
Lean back slightly and pull your weight upward, without taking your feet (or knees) off the counterweight of the machine. Your arms should remain under continuous tension. Keep your back straight and slow down the descent as much as possible to feel the work of the muscles.
Attention It is important to keep the shoulders back during the whole movement.
Tips
- These guided machines with a support and counterweight allow you to reduce your body weight and gain strength. Ideal for beginners or to improve your pull-ups.
- Inhale on the way down and exhale during the effort.
- You can use this machine to hang by your arms and decompress the spine.
Variants
- To increase the difficulty of the exercise, you can perform the pull-ups without a machine and add weight.
- You can vary the holds (neutral, supine, pronated) to challenge different muscles.
Do you want to build muscle mass?
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