This exercise involves using a machine or resistance band to assist in performing a pull-up, which targets the muscles in the back, shoulders, and arms. The goal is to gradually decrease the amount of assistance needed until the individual can perform a full pull-up on their own.
Type
Strength
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds upper body strength, particularly in the back, shoulders, and arms
- Improves grip strength
- Assists in developing proper form and technique for unassisted pull ups
- Allows individuals who may not have the strength to do unassisted pull ups to still work on the same muscle groups
- Can be adjusted to different levels of assistance, making it accessible for a wide range of fitness levels
How to perform
- Stand facing the pull-up bar with your feet shoulder-width apart.
- Reach up and grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Jump up and hold yourself in the top position of a pull-up, with your chin above the bar and your elbows bent.
- Slowly lower yourself down to the starting position, keeping your arms straight.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Biceps
Primary
Forearms
Primary