Overhand Pull-up (assisted)

Directions:

Preperation/body position

1. Set counter-weight to correct weight.
2. Step up and place feet, or kneel, on platform, depending on the machine being used.
3. Grasp the bar with an overhand shoulder width grip.
4. Hang free from the bar, arms fully extended.

Excution/Movement

1. Pull body up, so that neck reaches the bar level.
2. After peak contraction, slowly control body back to beginning position, so arms are full extended.
3. Repeat for desired number of repetitions.

Comments

The assisted pull up is an ideal avenue for those who have not yet gained the strength needed to perform bodyweight pull ups.

Most machines either have a platform in which you kneel on, or place your feet on. This platform is connected to a counter-weight which aids you by pushing the platform upwards. The heavier the counter weight, the easier the movement will be as there is less resistance. This is ideal to progress to bodyweight pull ups, as the machine allows you to lessen the counter-weight until you can perform the exercise with close to your own bodyweight.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.