라이브러리로시작 
끝 
운동 라이브러리
Assisted Pull-Up
A machine pull-up with a counterweight platform that reduces effective bodyweight, the standard progression tool for building toward unassisted pull-ups.
등머신Vertical pull
주동근
광배근
협응근
이두후면 삼각근능형근코어
장비
머신
패턴
Vertical pull
준비 자세
- 01Select an assist weight that allows the target reps with clean form.
- 02Kneel on the pad or stand on the platform as the machine requires.
- 03Take an overhand grip slightly wider than shoulder width.
- 04Hang with straight arms and pull the shoulder blades down to start.
수행
- 01Drive the elbows down and pull the chest toward the bar.
- 02Finish with the chin over bar height without craning the neck.
- 03Lower under control until the arms are fully extended.
- 04Stay tall on the pad; avoid pumping the knees for momentum.
체크포인트
- -Arms reach full extension at the bottom of every rep.
- -Chest leads the pull, not the chin.
- -Body stays vertical without swinging.
- -Assist weight is logged so progress is trackable.
흔한 실수
- -Using so much assistance the set is never challenging.
- -Shortening range at the bottom as fatigue builds.
- -Craning the neck to fake bar clearance.
- -Never reducing the assist weight from week to week.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps, lowering assistance as reps become clean.
- -When you can do 3 sets of 8 with minimal assist, test bodyweight pull-ups.
- -Also useful for advanced lifters as a high-rep back-off after weighted pull-ups.