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Assisted pull-up machine
Assisted pull-up machine with hammer grip
Assisted neutral pull-up for lower/mid lat
Setup
Adjust support to ensure clean, fully controlled repetitions.
Place knee or foot stably on the pad.
Use a neutral hammer grip: palms facing each other, slightly wider than shoulder-width.
Lift your chest and actively pull your shoulder blades back and down.
Engage your core and keep your spine neutral.
Execution
Pull yourself straight up: target point chest towards hands.
Keep elbows close to your body and guide them down: maximum focus on lower/middle lat.
Hold briefly at the top: chest high, shoulder blades down, lat fully tensed.
Lower yourself with control, fully extend arms, let shoulder blades glide up/forward: without rounding your back.
Breathing: exhale on the way up, inhale on the way down.
