Exercise Guide

Assisted Chin-up

The underhand chin-up on a counterweighted machine. Same dial as the assisted pull-up, with the grip that gives the biceps more of the work.

BeginnerStrengthPullCompound
Form
Assisted Chin-up - Start position
Start
Assisted Chin-up - Mid position
Mid
Assisted Chin-up - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Biceps

Equipment

Machine

Difficulty

Beginner

Category

Strength

Force

Pull

Mechanic

Compound

Secondary Muscles

LatsMiddle Back
How to Perform
  1. 1

    Select the assistance weight and kneel or stand on the platform.

  2. 2

    Take an underhand grip on the bar, hands roughly shoulder-width apart.

  3. 3

    Pull yourself up until your chin clears the bar, keeping your elbows close to your body.

  4. 4

    Lower under control until your arms are straight.

Tips
  • ★Log the assistance weight and watch it fall - that number is the progress.
  • ★A full hang at the bottom of every rep, or the range shrinks without you noticing.
Explore by Muscle
BicepsLatsMiddle Back