The Assisted Pull Up exercise is a modified version of the traditional pull-up that helps individuals who may not have the upper body strength to perform a full pull-up. It involves using a machine or a resistance band to help lift some of the body weight, making it easier to complete the movement.
How to perform
Step by step instructions for the Assisted Pull-Up exercise:1. Start by adjusting the assistance level on the machine or selecting a resistance band that will provide the right amount of support for your current strength level.
2. Stand on the platform of the machine or loop the resistance band over the pull-up bar and step into it so it is securely wrapped around your feet.
3. Grab the pull-up bar with an overhand grip, shoulder-width apart, and hang from the bar with your arms fully extended.
4. Engage your core and squeeze your shoulder blades together as you pull your body up towards the bar, focusing on using your back and arm muscles to complete the movement.
5. Continue pulling yourself up until your chin is above the bar or until your elbows are at a 90-degree angle.
6. Slowly lower yourself back down to the starting position, ensuring you fully extend your arms at the bottom of the movement.
7. Repeat for the desired number of reps, making sure to control the movement and maintain proper form throughout.
8. Adjust the assistance level as needed to gradually build strength and progress towards performing unassisted pull-ups.
Equipment required
Leverage Machine (Plate Loaded)
Leverage Machine (Plate Loaded) equipment is used for strength training exercises. It consists of a weight-loaded lever system attached to a seat or bench to provide resistance. These machines are designed to target specific muscle groups and allow for controlled and isolated movements to build muscle strength and mass. They are commonly used for exercises such as chest presses, squats, rows, and shoulder presses.