How to Do Assisted Pull Up Normal Grip

Assisted Pull Up Normal Grip is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Assisted Pull Up Normal Grip

  1. 01Adjust the weight stack on the machine and place the knees or feet securely on the assisted platform.
  2. 02Grip the overhead handles with palms facing away and hands slightly wider than shoulder-width.
  3. 03Pull the collarbone toward the bar by driving the elbows down toward the hips.
  4. 04Pause at the top when the chin clears the bar, keeping the shoulders away from the ears.
  5. 05Lower the torso until the arms are fully extended before beginning the next rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Assisted Pull Up Normal Grip

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the chin tucks toward the chest, look at the top of the machine to maintain a neutral cervical spine.

Same coaching engine used inside the A90 app

05 / FAQ

Assisted Pull Up Normal Grip questions

What muscles does Assisted Pull Up Normal Grip work?

Assisted Pull Up Normal Grip is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Assisted Pull Up Normal Grip correctly?

Adjust the weight stack on the machine and place the knees or feet securely on the assisted platform. Grip the overhead handles with palms facing away and hands slightly wider than shoulder-width. Pull the collarbone toward the bar by driving the elbows down toward the hips. Pause at the top when the chin clears the bar, keeping the shoulders away from the ears. Lower the torso until the arms are fully extended before beginning the next rep.

What is the A90 coach tip for Assisted Pull Up Normal Grip?

If the chin tucks toward the chest, look at the top of the machine to maintain a neutral cervical spine.

Is Assisted Pull Up Normal Grip suitable for beginners?

Assisted Pull Up Normal Grip is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Assisted Pull Up Normal Grip?

No. Assisted Pull Up Normal Grip is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes assisted pull up normal grip into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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