辅助引体向上 – 中性握

A vertical pulling exercise using a neutral grip (palms facing each other), ideal for beginners. It targets the lats and arms with joint-friendly mechanics.

💡 Instructions:

• Grab the parallel handles with a neutral grip, palms facing each other.

• Kneel or step onto the platform of the assisted pull-up machine.

• Keep your chest up and shoulders down and back.

• Pull yourself up by driving the elbows down until your chin clears the handles.

• Lower yourself with control to full arm extension without collapsing.

⚠️ Common mistakes:

• Shrugging the shoulders during the pull

• Incomplete range of motion (not going all the way down)

• Using momentum or swinging

• Not engaging the core