Chin Up (Assisted)

How to do it

1. Set the assist weight and kneel on the pad with an underhand grip on the bar.
2. Let your body hang with your arms extended.
3. Keep your chest up and look at the bar.
4. Pull until your chin is over the bar.
5. Lower under control until your arms are straight.

Key cues

• Palms toward you
• Chest up
• Look up at the bar
• Chin over the bar
• Control the way down

Common mistakes

• Dropping fast on the way down
• Stopping short of full arm extension at the bottom
• Letting the chest cave forward
• Jerking up with momentum

Muscles worked

Primary

Lats and biceps

Secondary

Rear delts and forearms

Equipment

Assisted chin-up machine.

Variations

• Chin Up

  Bodyweight · Lats · Pull

References

1. StrengthLog: Chin-Up
2. StrengthLog: Assisted Pull-Up
3. Fitbod: Assisted Chin Up