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HOARE YOU MAKING THIS MISTAKE? ❌
Assisted pull ups are a great exercise for strengthening and building the back muscles. But I commonly see people performing them wrong and not getting the full benefits!
Not achieving full range of motion is the most common form error I see.
It’s important to remember that the back muscles are supposed to be the primary focus when performing pull ups. Doing partial reps doesn’t allow the lats to come to a fully lengthened position between reps, which encourages the arms to kick in and do most of the work.
Your arms should be fully extended at the bottom of the movement. If you are unable to achieve this, the weight is likely too heavy.
If using an assisted machine - increase the amount of weight you are offsetting your body weight by to make the exercise easier (note: the machine works by offsetting your weight to make the exercise easier. The more weight you select - the easier the exercise is. Selecting less weight makes the exercise more difficult). If you are using a band - use a thicker band or add an extra band to make it easier.
When pulling yourself up, initiate the movement by retracting and depressing your shoulder blades. Try to envision pulling with your elbows and drive them down towards the floor. Stick your chest out, and lean back just a bit. These are great cues to make sure you’re working your back instead of your arms.
It is also important to perform this exercise with control and really focus on the target muscle instead of using momentum to lift yourself and pump out the reps.
Save this post and make sure that you are putting these tips into practice! ➡️
Tag someone who needs help with their form! ⬇️
@hollylouisevogt
