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A machine or band-assisted chin-up using an underhand grip, building the strength needed for unassisted chin-ups. The assistance removes a set amount of bodyweight so you can train the full movement, including the lowering half where chin-up strength is actually built. Reduce the help gradually and the first strict chin-up arrives on a predictable schedule.
A machine-assisted dip providing counterbalance weight, making dips accessible while building triceps and chest strength. The assistance pad removes exactly as much bodyweight as you choose, letting you train the full dip movement long before an unassisted rep is possible. Reduce the assistance a little each week and the machine becomes a built-in progression plan […]
A machine-assisted pull-up that provides counterbalance weight, making pull-ups accessible for beginners building strength. It trains the exact overhand movement of a real pull-up, not an approximation, which is why it beats pulldowns as the direct route to the first strict rep. The counterweight is your progress tracker: every plate you remove is measurable strength […]
An advanced posterior chain exercise performed on a GHD machine, targeting the hamstrings and glutes through knee flexion. It is one of very few movements that train the hamstrings’ knee-bending function against your full bodyweight, which builds hamstring strength that sprinting and heavy pulling rely on. Most lifters need months of assisted or eccentric-only reps […]
