Assisted Hammer Pull-Up Machine
Differentiation: Mechanics
This variation of a pull-up is unique. Here is how: you use a hammer grip on the handles. This type of grip recruits your brachioradialis muscles | as well as your lats. This exercise is also assisted by the Dip Machine. The machine lowers the amount of weight you're pulling. This lower weight allows you to focus intently on each contraction. This exercise can be good for beginners who want to build enough strength to perform basic hammer-grip pull-ups.
Starting Position
To get into starting position, do this...
1) Locate an Assisted Dip Machine.
2) Select a suitable weight.
3) Place your knees on the assist pad of the machine.
4) ...and grasp the pull-up bar with a hammer grip.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Pull your body upward...
3) ...until your chin is over the pull-up bar.
4) Hold this position for a count of one second.
5) Then, gradually lower your body - until the bar is an arms-length over your head.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Only your arms should move.
Your torso should not swing when pulling up.
Keep your elbows close to the sides of your body and do not allow them to bow outward.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
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