Pull up front on machine (assisted)
The assisted front pull up is a strength-building exercise that primarily targets the latissimus dorsi, biceps, and upper back muscles while also engaging the core. Benefits include improved upper body strength, enhanced muscle tone, and better posture. Using assistance helps athletes progressively build the strength needed for unassisted pull-ups, making it ideal for beginners or those recovering from injury. Athletes profit from this exercise as it ensures proper form, reduces injury risk, and aids in the transition to more advanced pull-up variations.
| Primary muscle group: | Back |
| Exercise type: | Machine |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
43kg
Avg. weight
95lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Grasp the bar with a slightly wider than shoulder-width pronated grip.
- 2Hang with your arms and shoulders fully stretched. Your knees should rest on the platform to get the support you need during the exercise.
- 3Exhale as you pull your whole body up until your eyes are on hand level. Hold for one second.
- 4Inhale as you lower your body until your arms and shoulders are fully stretched and you have reached your starting position.
- 5You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Adjust the Assistance Properly: Ensure the weight on the machine is set to a level that challenges you but still allows you to complete the exercise with good form.
Maintain Proper Form: Keep your body straight and avoid swinging or using momentum. Engage your core to stay stable.
Full Range of Motion: Lower yourself all the way down until your arms are fully extended and pull yourself up until your chin is above the bar. This ensures that you are working the muscles through their entire range of motion.
Neutral Grip Benefits: Utilizing a close neutral grip can be easier on your shoulders and may engage your biceps more than a wide grip. This can be especially helpful if you have shoulder issues.
Slow and Controlled Movements: Focus on the eccentric (lowering) phase of the exercise by slowly lowering your body. This increases muscle tension and promotes better muscle growth.
Breathing Technique: Exhale as you pull yourself up and inhale as you lower yourself down. Proper breathing helps maintain your energy and form.
Gradual Progression: As you get stronger, gradually decrease the assistance to increase the difficulty of the exercise. This will help you progress towards doing unassisted pull-ups.
Grip Variation: Occasionally switch to other grips (wide, underhand, etc.) to target different muscle groups and prevent overuse injuries.
Stay Engaged: Make sure your shoulder blades are squeezing together at the top of the movement. This ensures you're fully engaging your back muscles.
Warm Up: Always warm up your muscles before starting with this exercise to prevent injury and to improve your performance. Light cardio and dynamic stretches can be effective.
Remember, consistency is key. Including this exercise regularly in your routine will help you build strength and improve your overall fitness.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
