Pull-ups (assisted or negatives)
Lats, biceps, rhomboids, lower traps and grip.
How to do it
- On the assisted machine (or with a band), grip the bar with your palms facing forward, a little wider than your shoulders.
- Start hanging with your arms straight and your shoulders "active" (shoulder blades slightly down, not hanging off your ligaments).
- Pull by driving your elbows down and towards your sides until your chin clears the bar.
- Lower under control until your arms are fully straight.
- Negatives (no machine): get up with a jump or a bench and lower yourself as slowly as you can (5-8 s).
Cues
- First pull your shoulder blades down, then bend your elbows.
- Chest to the bar, not a stretched-out chin.
- Full range: arms straight at the bottom.
Common mistakes
- Half reps (not straightening your arms at the bottom).
- Swinging or kicking.
- Craning your neck to "reach" with your chin.
Remember: on the machine, more weight = more help. The app suggests reducing the assistance by 5 kg once you complete 3×6.
Photos: free-exercise-db (public domain).
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