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.
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 perform this set with a quick yet smooth motion for power development.
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 (see Photo 1).
- From the starting position, lift yourself up with a quick yet smooth and controlled motion until your head fully clears the Gravitron's grips and your shoulders are almost touching the grip bars. Keep your posture tall, shoulder blades retracted, and chest up in order to keep the work in your lats throughout (see Photo 2).
- From the top, reverse position and lower yourself back down to starting position with a quick yet smooth and controlled motion.