What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Assisted close grip pull up
The Assisted Neutral-Grip Pull-Up Machine (Graviton) reduces your effective body weight so you can practice pull-ups with good form. The neutral grip is often easier on shoulders and elbows while still training the lats and biceps hard. It’s one of the best progressions for building strength and confidence before moving to unassisted pull-ups.
Primary Equipment
Assisted pull up machine
Assisted pull up machine
Key Benefits
- Builds back strength with adjustable assistance.
- Neutral grip is typically more joint-friendly for shoulders and elbows.
- Allows smooth progression by lowering assistance over time.
- Prepares for standard Pull-Ups (pronated grip).
Instructions
- Hold the bar with your hands at shoulder width
- Orient your palms facing inward
- Place your knees on the support pad
- Perform the movement by pulling your body upward until your chin passes the bar
- Lower yourself in a controlled manner
Tips
- Always fully extend your elbows during the return movement
- Keep your abdomen and glutes contracted
- Avoid using momentum or sudden movements
Restrictions
If you have shoulder pain, limit range and avoid deep stretching at the bottom. With elbow tendinitis, increase assistance and control the eccentric. Keep a neutral neck to avoid cervical strain and don’t shrug. Prior shoulder injuries require conservative progression and stopping if sharp pain or instability appears.
Common Mistakes to Avoid
- Kicking or swinging the legs to create momentum.
- Dropping quickly on the way down and losing control.
- Shrugging shoulders up instead of keeping them down and stable.
