辅助引体向上 – 仰握

A vertical pulling movement using a machine, with palms facing toward you. This grip places more emphasis on the biceps while still heavily engaging the lats.

💡 Instructions:

• Set the desired assistance weight on the machine.

• Grab the handles with palms facing you (supinated grip), hands shoulder-width apart.

• Step onto the platform or knee pad and fully extend your arms.

• Pull your chest toward the handles by driving your elbows down and back.

• Slowly return to the starting position with control.

⚠️ Common mistakes:

• Using momentum or swinging

• Not extending arms fully at the bottom

• Shrugging shoulders or rounding upper back