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How To Do Assisted Pull Up Machine – Variation & Their Alternatives

Assisted pull up machines | My Workout Diet

Push-Ups | Cardio | Triceps | Chest | Rhomboid | Glutes

Assisted pull up machines are versatile exercise equipment that help individuals improve their pull-up ability and build upper body strength. Increasing the resistance gradually as users gain strength is possible with the adjustable counterweight assistance. For people who struggle with pulling up or want to improve their overall fitness routine, this machine is particularly beneficial.

Here is how to perform the exercise :

Assisted Pull Up Machines | My Workout Diet
  1. Adding or removing weight plates allows you to adjust the resistance level of the assisted pull up machine.
  2. With an overhand grip, place your hands slightly wider than shoulder width apart on the overhead bar.
  3. Lie on the ground with your feet off the ground and your arms fully extended.
  4. Pull yourself up until your chin reaches the bar using your core muscles.
  5. In a controlled movement, lower yourself down until your arms are fully extended again after a brief pause.
  6. For as many repetitions as you desire, repeat the procedure.

The following tips will help you:

  • Be sure to maintain proper form throughout the exercise in order to target the right muscles.
  • You should gradually increase the resistance as you become stronger to continuously challenge yourself.
  • Warm up by using the assisted pull up machine before attempting unassisted pull-ups.
  • To target different muscle groups, choose different grip widths (e.g., wide grips for lats, close grips for biceps).

Assisted pull up muscles worked

There are primarily four muscle groups that are targeted by the assisted pull up machine:

  1. Pull-ups are performed primarily by the large back muscles known as latissimus dorsi (or Lats). In addition to pulling the body up and extending the shoulder joints, they are also responsible for lifting the upper body.
  2. The biceps brachii, which are located on the front of the upper arms, assist with pulling and flexing the elbows.
  3. Deltoid muscles in the rear of the shoulders help extend and stabilize the shoulders during pull-ups.
  4. In this exercise, the trapezius muscles assist in elevating the shoulder and stabilizing it.
  5. The abdominal and lower back muscles are engaged during the pull-up to keep the torso rigid and prevent excessive arching.

Individuals can gradually build strength by performing assisted pull-ups while receiving assistance through counterweights on a pull-up machine.

Are assisted pull ups effective ?

It is true that assisted pull ups are effective exercises for improving pull-up performance and building strength. It is considered effective to perform assisted pull ups for a number of reasons:

  1. The assisted pull-up machine facilitates progressive overload, which is crucial for muscle growth and strength gains, by gradually increasing the resistance as you become stronger.
  2. It is important to maintain proper form when doing assisted pull-ups to ensure that you target the correct muscle groups and avoid injuries.
  3. The major pulling muscles, including the lats, biceps, deltoids, and trapezius, are still stimulated and engaged by assisted pull-ups, resulting in the development of these muscles.
  4. When an individual struggles with unassisted pull ups, assisted pull-ups can help build confidence and familiarity with the movement pattern, making the transition to unassisted pull-ups easier.
  5. A variety of grip positions are available on assisted pull-up machines, which means that you can target different muscle groups and simulate different pull-up variations (i.e., wide grip for lats, close grip for biceps).
  6. Assisted pull ups can be an effective exercise for injured or weak individuals recovering from injuries, since the resistance can be gradually increased as strength returns.

Pull-ups with assistance may not be as challenging as unassisted pull-ups, but they are an effective stepping stone to achieving more advanced muscle strength.

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