Assisted Standing Pull-up

latsbackleverage machine

Matutunan kung paano gawin ang Assisted Standing Pull-up nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Biceps, Forearms.

Assisted Standing Pull-up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Assisted Standing Pull-up

Sundin ang mga hakbang na ito para maisagawa ang Assisted Standing Pull-up nang may tamang form:

  1. 1I-adjust ang makina sa gustong timbang at taas na setting.
  2. 2Tumayo nang nakaharap sa makina, may pagitan ng balikat ang mga paa.
  3. 3Hawakan ang mga handle gamit ang overhand grip, bahagyang mas malawak kaysa sa pagitan ng balikat.
  4. 4I-engage ang lats at biceps, at hilahin ang sarili pataas patungo sa mga handle.
  5. 5Sandaling huminto sa itaas, ikinakapit ang mga kalamnan ng likod.
  6. 6Dahan-dahang ibaba ang sarili pabalik sa simula.
  7. 7Ulitin para sa gustong bilang ng repetisyon.

Mga Muscles na Ginagamit sa Assisted Standing Pull-up

Primary

lats

Secondary

bicepsforearms

Exercise Details

Equipment
leverage machine
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Assisted Standing Pull-up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Assisted Standing Pull-up?

Ang Assisted Standing Pull-up ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Assisted Standing Pull-up?

Ang Assisted Standing Pull-up ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Assisted Standing Pull-up nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang makina sa gustong timbang at taas na setting. Tumayo nang nakaharap sa makina, may pagitan ng balikat ang mga paa. Hawakan ang mga handle gamit ang overhand grip, bahagyang mas malawak kaysa sa pagitan ng balikat. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Assisted Standing Pull-up?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Assisted Standing Pull-up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Assisted Standing Pull-up best for?

The Assisted Standing Pull-up fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

I-track ang Assisted Standing Pull-up sa Cora

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