STRENGTH TRAINING

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Wide-Grip Pull-ups on Gravitron with Slow Negatives

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
The Gravitron machine is excellent for pull-ups because it provides you with the support to do pull-ups while maintaining proper form, allowing you to max out your muscles. The wide-grip pull-ups focus the work on your lats in particular. For this variation, you'll lower down from the top of the pull-up slowly for a count of five in order to work the muscles even more.

Muscles Worked
Back (lats)

Starting Position
Stand on the platform of a Gravitron machine and hold on to the grips at the top with your hands wide (about six to eight inches more than shoulder-width apart on each side) and your palms facing away from you. Step off of the platform and onto the foot rests, allowing your body weight to bring you down until your arms are fully extended. Note: If you are strong enough to do these pull-ups without the Gravitron machine, do them on a regular pull-up bar instead (see Photo 1).

Exercise

  1. From the starting position, lift yourself up until your head fully clears the Gravitron's grips and your shoulders are almost touching the grip bars. Keep your posture tall, neck in line with your spine, shoulder blades retracted, and chest up in order to keep the work in your lats throughout (see Photo 2).
  2. From the top, reverse position and lower yourself very slowly back down to starting position. You should count down as you descend, ensuring that you take a full count of five seconds to return to the starting position (see Photo 3).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.