Self-assisted Pull-up

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Self-assisted Pull-up

Instructions

Preparation

Stand facing fixed horizontal bar at neck height. Grasp bar with wide overhand grip. Position feet forward on floor, slightly in front of bar.

Execution

Lower body under bar until arms and shoulders are fully extended. If necessary, use minimal assistance of lower body to control descent, allowing knees and hips to bend, keeping flat on floor. Pull body up until chin is just above bar, again with minimal assistance from legs. Repeat.

Comments

If lower body is used for assistance, Hip and Knee Extensors muscles are utilized. Back extensors may be activated minimally as stabilizer through spine. Range of motion will be compromised if grip is too wide.

Easier

Resistance can be reduced by pushing with legs more or using assisted machine.

Harder

Standard Pull-ups or assisted Pull-ups with partner can be performed for greater challenge.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Dynamic Stabilizers

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