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
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest