How to perform Leverage Machine Chin Up with proper form
Equipment Needed
- Leverage Machine (Chin-up machine with assisted feature)
Setup
- Adjust the Machine: Set your body weight assistance level if applicable.
- Position Your Hands: Grip the handles with an underhand (supinated) grip, hands shoulder-width apart.
Execution
- Starting Position: Sit or kneel on the machine's platform. Keep your arms straight and back neutral.
- Engage Your Core: Tighten your core to stabilize your body.
- Pull Up: Bend your elbows and pull your chin towards the handles. Focus on using your back and biceps.
- Control the Movement: As you lift, keep your elbows close to your body and avoid swinging.
Lowering Phase
- Slowly Lower Yourself: Gradually extend your arms back to the starting position, maintaining tension.
- Complete the Rep: Ensure your arms are fully extended without locking your elbows.
Tips for Proper Form
- Maintain a Straight Back: Avoid hunching or leaning too far forward.
- Breath Control: Exhale while pulling up and inhale while lowering down.
- Stay Focused: Concentrate on the muscles being worked; avoid momentum.
Safety Considerations
- Ensure the machine is properly set up and that you are comfortable before starting.
- If you're new to chin-ups, consider starting with assistance until your strength improves.
Exercises
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps