{"id":13236,"date":"2019-11-18T15:34:35","date_gmt":"2019-11-18T15:34:35","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13236"},"modified":"2019-12-09T08:00:26","modified_gmt":"2019-12-09T08:00:26","slug":"machine-assisted-close-neutral-grip-pull-up","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/machine-assisted-close-neutral-grip-pull-up\/","title":{"rendered":"Machine-assisted close neutral-grip pull-up"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Latissimus Dorsi<\/li>\n<li><strong>Synergists:<\/strong> Teres Major, Rhomboids, Middle and Lower Trapezius, Posterior Deltoid, Sternal (Lower) Pectoralis Major, Pectoralis Minor, Levator Scapulae, Brachialis, Brachioradialis<\/li>\n<li><strong>Dynamic stabilizers:<\/strong> Biceps Brachii, Triceps Brachii (long head only)<\/li>\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n<li><strong>Force:<\/strong> Pull<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Kneel onto the padded platform of the assisted pull-up machine and grasp the close parallel bars.<\/li>\n<li>Allow your body to descend until your arms are fully extended and your shoulders are stretched upward.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Exhale as you pull your body upward until your elbows are by the sides of your body.<\/li>\n<li>Hold for a count of two and squeeze your back muscles.<\/li>\n<li>Inhale as you lower your body in a controlled manner until your arms are fully extended and your shoulders are stretched upward.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Pull with your elbows, not with your biceps.<\/li>\n<li>Assisted pull-up machines come in two major forms: one in which you kneel onto a padded platform, as above, and another in which you stand on a metal lever.<\/li>\n<li>The machine-assisted close neutral-grip pull-up is great for strengthening the muscles necessary to be able to perform the proper close neutral-grip pull-up. Keep decreasing the amount of assistance offered by the machine until you can perform pull-ups without any assistance.<\/li>\n<li>If you do not have access to an assisted pull-up machine, flex your knees and get a training partner to hold your feet. You can also kneel onto a resistance band, each end of which you strap to one of the parallel bars.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Latissimus Dorsi Synergists: Teres Major, Rhomboids, Middle and Lower Trapezius, Posterior Deltoid, Sternal (Lower) Pectoralis Major, Pectoralis Minor, Levator Scapulae, Brachialis, Brachioradialis Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only) Mechanics: Compound Force: Pull Starting position Kneel onto the padded platform of the assisted pull-up machine and grasp the close [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13237,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,759],"tags":[],"class_list":["post-13236","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-proponisi-dynamis"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13236","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13236"}],"version-history":[{"count":1,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13236\/revisions"}],"predecessor-version":[{"id":13240,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13236\/revisions\/13240"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/13237"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13236"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13236"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13236"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}