Assisted Chin-Up

Also known as: Machine Assisted Chin-Up, Assisted Chin-Up Machine, Kneeling Assisted Chin-Up

StrengthPull

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Body Part: Back

Description

Set the machine's assistance and kneel on its moving pad. Grip the central bar underhand, about shoulder-width apart, and pull until your chin passes the bar. Lower under control to straight arms while keeping your knees supported and your legs still.

How to Perform

Set the assistance weight so you can complete the set with controlled form. More selected weight provides more assistance.
Grip the central bar underhand, with your hands about shoulder-width apart.
Kneel on the moving pad while holding the bar and begin with straight arms.
Brace your stomach and keep your legs still. Start by pulling your shoulder blades down and back.
Pull your chest upward by driving your elbows down toward your sides. Keep your torso tall and avoid swinging or kicking.
Pull until your chin passes the bar without reaching forward with your neck.
Lower yourself slowly until your arms are straight again and your shoulders remain controlled. Do not drop into the bottom position.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Selecting more assistance weight makes the exercise easier.
Use an underhand grip about shoulder width apart.
Wrap your thumbs around the bar for a secure grip.
Exhale as you pull up and inhale as you lower.
Reduce the assistance gradually as your strength improves, while keeping the same range of motion and control.

Common Mistakes

Kicking or swinging the legs to create momentum.
Letting the hips drift far forward or backward instead of keeping the torso stable.
Leading with the chin and craning the neck to reach the bar.
Stopping short of a full overhead stretch at the bottom.
Dropping too quickly into the bottom position instead of controlling the lowering phase.
Relaxing at the bottom and losing shoulder control before starting the next repetition.