# Chin Up (Assisted)

> A machine-assisted chin-up with an underhand grip that builds your lats and biceps while you work toward bodyweight reps.

Page: https://fitnessie.app/exercises/assisted-chin-up/
Type: Machine · Pull
Demo video: https://fitnessie.app/demos/chin-up-assisted/3a4089f9bb4d84f2.mp4

## 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](https://fitnessie.app/exercises/chin-up/)

## References

- [StrengthLog: Chin-Up](https://www.strengthlog.com/chin-up/)
- [StrengthLog: Assisted Pull-Up](https://www.strengthlog.com/assisted-pull-up/)
- [Fitbod: Assisted Chin Up](https://fitbod.me/exercises/assisted-chin-up)