Bodies by Design Fitness Tips
Nat demonstrates several assisted and unassisted pull-up variations – great exercises that target your large back muscles and also challenge your arms.
Before you can master a pull-up using your own body weight, you’ll need to strengthen your back and arms using an assisted pull-up machine. On this machine, the weight stack system is reversed, meaning the heavier the weight, the lighter it will be. For example, if you weigh 150 pounds and set it at 120 pounds, you’ll be pulling 30 pounds. After setting the weight, place both knees on the padded platform and make sure you drop your body three-quarters of the way down. Then, pull yourself all the way up, keeping your head up and body straight. The machine has two hand positions – wide and close – which will target different muscles in your back and arms. Both variations are great to use. You can perform a different pull-up with a straight bar by placing a close-grip handle over top of it. For this exercise, pull yourself up as high as you can on one side of the bar, then lower your body and pull yourself up on the other side. This side-to-side move will further challenge your back and biceps.