A chin-up performed with a partner or machine supporting the lifter from a standing position, using an underhand grip to bias the biceps and lower lats while learning the movement.
등머신Vertical pull
시작
끝
주동근
광배근이두
협응근
후면 삼각근능형근전완
장비
머신
패턴
Vertical pull
준비 자세
01Set the bar or handles low enough that your feet can touch a support at the bottom.
02Take a shoulder-width underhand grip, palms facing you.
03Place your feet on the platform or band so they can give light assistance.
04Hang with straight arms and shoulder blades set before the first rep.
수행
01Pull the chest toward the bar while pressing lightly through the feet only as needed.
02Drive the elbows down and in front of the torso.
03Finish with the chin above the bar, then lower under full control.
04Reach complete arm extension before starting the next rep.
체크포인트
-Leg assistance stays light and consistent, arms do the work.
-Elbows finish tight to the ribs in the underhand position.
-No jumping off the support to start reps.
-Full hang achieved at the bottom of every rep.
흔한 실수
-Pushing hard through the legs and turning it into a leg press.
-Cutting the bottom range and never reaching a full hang.
-Letting the shoulders roll forward at the top.
-Speeding through the lowering phase.
프로그래밍 노트
-Use 3 to 4 sets of 6 to 10 reps with the least assistance that keeps form clean.
-Gradually shift weight off the feet across weeks until the legs only spot the sticking point.
-Pair with negatives from the top to accelerate progress toward a full chin-up.
