라이브러리로시작 
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운동 라이브러리
Assisted Parallel Close-Grip Pull-Up
A machine-assisted pull-up using a close neutral grip, letting lifters train the full pull-up range with reduced bodyweight while emphasizing the lats and biceps.
등머신Vertical pull
주동근
광배근
협응근
이두상완근능형근중부 승모근
장비
머신
패턴
Vertical pull
준비 자세
- 01Set the assist weight; more weight on the stack means more help.
- 02Kneel or stand on the assist platform per the machine design.
- 03Grip the close parallel handles with palms facing each other.
- 04Hang with arms extended and shoulder blades set down before pulling.
수행
- 01Pull your chest toward the handles by driving the elbows down.
- 02Finish with the chin above hand level and elbows tucked to the ribs.
- 03Lower yourself under control to a full arm extension.
- 04Keep the body vertical and quiet throughout the set.
체크포인트
- -Full stretch at the bottom of every rep.
- -Elbows stay close to the torso through the pull.
- -No bouncing off the assist platform between reps.
- -Shoulders stay away from the ears at the top.
흔한 실수
- -Setting the assist so heavy the reps train nothing.
- -Half reps that skip the bottom stretch.
- -Kicking off the platform to start each rep.
- -Shrugging the shoulders instead of pulling with the lats.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps, reducing assist weight over time.
- -Progress toward unassisted chin-ups by dropping assistance 5 to 10 percent when all reps are clean.
- -The neutral close grip is a good choice when wrists or elbows dislike pronated pull-ups.