You may see this machine and wonder what or how it works or maybe you think it might be too difficult for you to try; I assure you it’s not that hard and the benefits are well worth it.
The assisted pull machine has a couple of different exercises you can do on it and is a great stepping stone for those who struggle to do body weight exercises.
This machine is slightly different than most other exercise machines, in that the more weight you add the easier it gets. Think of it as counter balancing to a weight that you can manage. For a starting point you will need to have a few trials to figure out what is the most appropriate weight to have it set at. Aim for a weight where you can get somewhere between 8 to 12 repetitions out. But remember not to make it too easy, it is a workout after all. It’s far better to push yourself harder for a shorter period of time than going through the motions of your work out without elevating your heart rate or breaking a sweat, but that’s another topic all together, so we better stay on track.
The first and most obvious are pull ups. To get yourself into position climb up the side steps and grab the handles at the top. Rest your knees on the black pads as in the picture. By taking a wide grip the focus will be predominantly on the back muscles as the prime mover.
Alternatively you can place your hands on the close hand grips. This while focusing on your back as the prime mover muscle brings in your biceps to assist you with the movement. Meaning you’ll get a back and biceps workout at the same time. Two for one! It will also mean you should be able to lift slightly more as a result of the extra muscles recruited.
The other exercise you can use the machine for are dips! Like I’ve said before if you were going to do only one exercise for the upper body dips would have to be my pick. Dips are sometimes described as the upper body squat and for good reason, working the triceps, chest and shoulders all in one hit. To do this movement place you hands evenly on the parallel bars and knees resting on the black pads as in the pull up movement. Start with your elbows locked out and then gradually lower yourself down till your elbows have a 90 degree bend. Then push your body up to the starting position.
For a full upper body workout you could superset these two exercises doing close grip pull ups followed by dips. Therefore working your back, biceps, chest, triceps and shoulders all in the space of a minute! Perfect for those looking to create a bit of muscle tone or getting that summer beach body in check.