Assisted Neutral Grip Pull Up Machine

How to do it

1. Select the assistance weight on the stack and step up onto the platform.
2. Grip the parallel handles with the palms facing each other.
3. Kneel on the pad and lower until the arms are straight.
4. Pull up until the chin passes the handles, driving the elbows down.
5. Lower slowly back to straight arms.

Tips

• Keep the chest up and lean back only slightly.
• Squeeze the shoulder blades down and together at the top.

Common mistakes

• Shrugging the shoulders up at the bottom.
• Rushing the lowering phase.

Muscles worked by the Assisted Neutral Grip Pull Up Machine

• Lats (upper) Primary25%
• Lats (lower) Primary17%
• Biceps (long head) Secondary8%
• Brachialis Secondary8%
• Lower traps Secondary8%
• Biceps (short head) Secondary7%
• Rhomboids Secondary7%
• Rear delts Minor5%
• Forearm flexors Minor5%
• Mid traps Minor4%
• Upper abs Stabilizer3%
• Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Neutral grip shifts elbow flexion toward brachialis. Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Assisted Neutral Grip Pull Up Machine alternatives

Same equipment

• Assisted Pull UpMachine
• Hammer Strength PulldownMachine

Different equipment

• Commando Pull UpPull-up bar
• Neutral Grip Pull UpPull-up bar
• Band Assisted Pull UpResistance band

No equipment

• Pull UpBodyweight

Make it harder

• Negative Pull UpPull-up bar
• Chin UpBodyweight
• Ring Chin UpRings
• Scapular Pull UpPull-up bar

Similar exercises

• Smith Machine Pull UpSmith machine
• Assisted Chin Up MachineMachine

Frequently asked questions

What muscles does the Assisted Neutral Grip Pull Up Machine work?

Mainly the lats (upper) and lats (lower). The biceps (long head), brachialis, lower traps, biceps (short head) and rhomboids assist.

Is the Assisted Neutral Grip Pull Up Machine good for beginners?

Yes. The Assisted Neutral Grip Pull Up Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Assisted Neutral Grip Pull Up Machine?

For example the Commando Pull Up, Neutral Grip Pull Up and Band Assisted Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Assisted Neutral Grip Pull Up Machine harder?

Add weight or reps, or move on to the Negative Pull Up and Chin Up.

Sources

• Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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