Monday's Move of the Week

Bar/Table Machine

The Move: Assisted Pull Ups

Pull ups, real pull ups, are great, but not many people can do them before training for a while. Therefore, the invention of the assisted pull up! There are assisted pull up machines that you can use at your gym, OR you can also use the smith machine bar or even a table or desk in your home to do this move. Aside from this move’s ability to get you out of a sticky, hanging-off-the-edge-of-a-cliff situation, pull ups are a fantastic exercise that works multiple muscles in the back, chest and arms…all at once!

Muscles Worked: Back, Arms, Chest

How to (Assisted Pull Up Machine):

1. Start by adjusting the weight on the machine (the heavier the weight, the more assistance you will get)
2. Grip the handle bars with hands approximately shoulder width apart
3. Slowly pull yourself up so that your chin is above your hands
4. With control, lower yourself down to starting position
5. Repeat until exhaustion

How to (Smith Machine bar, sturdy desk or table):

1. Start gripping the bar, table or desk edge with hands approximately shoulder width apart
2. The position of your knees is key…the more bent your knees are, the less challenging the pull up will be. Straight legs are the hardest position here.
3. Slowly pull yourself up so that your chin is above your hands
4. With control, lower yourself down to starting position
5. Repeat until exhaustion

Trainer Tips:

• When using a bar, desk or table, it’s easy to use your legs to move your body up. Try focusing on just using your arms to pull you up and only use as much leg “help” as needed to complete the move.

Make ‘em Harder: If these are easy for you…go to a straight on Pull Up…no assistance…just the bar you are pulling yourself up on and you!