What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Assisted close grip underhand chin up
The Assisted Pull-Up on the Graviton reduces part of your bodyweight so you can practice pull-ups with good technique. With a pronated (palms-forward) grip, the movement emphasizes the lats and upper back to build width and vertical pulling strength. It’s ideal for progressing toward full bodyweight pull-ups by gradually decreasing assistance while keeping reps controlled and consistent.
Primary Equipment
Assisted pull up machine
Assisted pull up machine
Key Benefits
- Builds lat and upper-back strength for a wider back.
- Lets you practice pull-up mechanics with full, controlled range.
- Supports steady progression by decreasing assistance over time.
- Prepares you for Pull-Ups (pronated grip).
Instructions
- Hold the bar with your hands at shoulder width
- Orient your palms facing backward
- 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
Avoid if overhead pulling causes shoulder pain or you have a recent rotator cuff injury. Those with elbow discomfort should slow the tempo and avoid jerky reps. With obesity, keep enough assistance to avoid jumping or swinging. If neck strain occurs, keep a neutral head and don’t jut the chin forward. Radiating pain or tingling signals the need to reduce load and reassess form.
Common Mistakes to Avoid
- Using momentum to start the rep.
- Failing to control the descent.
- Pushing the head forward to ‘reach’ higher.
