Monday, March 12, 2012

How To Do Assisted Pull Ups



Some people lack the upper body strength to perform a decent pull up. Today I'm going to talk about an exercise that can help you to become stronger and better prepared for the full fledged pull up.

How To Do Assisted Pull Ups

There are two ways to perform assisted pull ups - using a spotter or using a lever machine. We're going to focus on the lever. Most assisted pull up machines have adjustable weights attached to the lever. You should put the weight on a high setting because this will support your body weight during the exercise. Next, climb onto the machine. Grasp the bars with a pronated grip i.e. palms facing away from you. Place your feet on the lever. Your weight should push the lever downward in a slow, controlled fashion. Now, use the muscles in your upper back, shoulders and biceps to pull yourself upward until your chin is above the bar. Make sure that your feet are firmly planted on the lever at all times. Once you've pulled your chin above the bar, lower yourself back down again. That's one rep. Repeat this for the desired number of reps.

Human assisted pull ups are done similarly but instead of using a lever, you'll get help from a spotter. This person will take hold of your ankles or waist. You would then use your upper body muscles to pull your chin above the bar then lower yourself back down again.

Assisted pull ups are not as effective as doing them from scratch but I know there are people who are anxious to do pull ups regardless of their upper body strength. Since they have to start somewhere, the assisted pull up exercise can be helpful.

Practicing assisted pull ups along side lateral pull downs, will help you to develop the strength for the basic pull up exercise. Dedicate yourself to the exercise and you'll be able to do it.

"Great Chest and Whole Body Workouts: How To Do Assisted Pull Ups" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.