Assisted Back Pull Up Machine
This machine is used to build the muscles of the back, with more intensity placed on the mid back muscles, such as the lats (latissimus dorsi), rhomboids and lower portion of the traps (trapezius) muscles. It targets the same muscles as a chin up exercise would do, and is ideal for working those muscles without needing the strength to lift your whole body weight as with chin ups.
Setting up the machine
How to use
Unlike most gym machines and fitness equipment, the weight load on this machine is counter weight. This means, the heavier the weight plate the easier it will be for you to use this machine and visa versa. Ideally you should start by placing the weight about 10 kilograms below your body weight and take it from there. For instance, if you weigh 58 kilograms, place the weight plate on the 45 or 40 kilogram weight plate.
- Step up onto the machine and place your hands firmly on the handlebars. There are various positions which can be used, however, to place the most emphasis on the mid back, keep your arms on the handlebars that are closest to your sides. Widening the grip will intensify the movement but will also work the upper region of the back as well as the biceps and forearms.
- Sometimes these machines will have a knee rest. If you are using one with knee rests, slowly position your knees, one at a time on the rest. If you do not have the knee option, remain standing as illustrated in the picture.
- Hold firmly onto the handlebars.
- Take a deep breath in and as you exhale pull yourself up as far as you can, squeezing your shoulder blades inwards while pointing your elbows downwards and pushing your chest slightly forward.
- Hold for a count of one and keep your back straight, without hunching forward or arching backward.
- Slowly lower yourself to the starting position, straightening your arms completely before moving onto the next rep.
As above your can change the intensity of the muscles worked by changing your hand positioning. A narrower grip will target the lower lats and rhomboid muscles, whilst a wider grip will target the traps, upper lats, biceps and forearms.
It is advisable to ask a fitness consultant or personal trainer for assistance with this machine.
Author: Dimi Ingle.
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