라이브러리로시작 
끝 
운동 라이브러리
Assisted Chin-Up
A machine-assisted chin-up using a counterweighted knee platform and an underhand grip, letting lifters train the full chin-up range with less than bodyweight.
등머신Vertical pull
주동근
광배근이두
협응근
능형근하부 승모근전완코어
장비
머신
패턴
Vertical pull
준비 자세
- 01Set the counterweight; a heavier pin setting gives more assistance.
- 02Grip the handles underhand at about shoulder width.
- 03Kneel onto the assistance platform one knee at a time.
- 04Hang with arms fully extended and shoulder blades pulled down.
수행
- 01Pull the elbows down and back toward the ribs.
- 02Rise until the chin clears the handle line without craning the neck.
- 03Pause briefly at the top with the chest tall.
- 04Lower under control to a full hang before the next rep.
체크포인트
- -Elbows finish close to the torso at the top.
- -Full elbow extension is reached at the bottom of every rep.
- -The body stays vertical without swinging on the platform.
- -Shoulders stay away from the ears throughout.
흔한 실수
- -Setting so much assistance that reps are never challenged.
- -Stopping halfway down and losing the lat stretch.
- -Reaching with the chin instead of pulling the chest up.
- -Kicking off the platform to start each rep.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps and reduce assistance over weeks.
- -Progress toward unassisted chin-ups by dropping the counterweight one plate at a time.
- -Slow 3 second lowers build the eccentric strength needed for free chin-ups.