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
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms