How to do an Assisted Chin Up
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Assisted Chin Up
Assisted Weight Machine
Instructions for Proper Form
Similar to the standard Chin Up, this is a compound exercise that primarily targets your back. Unlike the standard Chin Up this variation does not require you to lift your full bodyweight. Instead, a counterweight will help you raise your chin to the bar. This is a great way for individuals to build strength as they work towards performing a full set of Chin Ups.
- Place your knees onto the assisted pull-up machine pad with your hands on the pull up bar with your palms facing in towards your body.
- Brace your core to keep a straight alignment from your shoulders to your knees.
- With extended arms, pull your chest up to the bar by flexing your elbows down into the backside of your ribcage.
- Once your chest has reached the bar, lower yourself controllably back to the starting position.
Common Form Mistakes
Over Relying on Assisted Variations
Assisted variations of exercises are great for learning a movement and developing the strength needed to perform them. However, some lifters may feel stuck on those assisted variations. Don’t be afraid to give the real thing a try, or transition to a more challenging assisted variation.
Alternative Exercises to Assisted Chin Up
1. Assisted Pull Up
81.5 mSCORESWAPPED 986 TIMESAssisted Pull Up is a more accessible variation of the standard Pull Up. Like other Pull Up variations, this compound exercise primarily targets your back, but also engages the shoulders and biceps. The assistance, usually via a counterweight or resistance band, makes this exercise easier by reducing the amount of body weight you need to lift. This is a great exercise for building strength needed for full bodyweight Pull Ups.
- Beginner
- Back
- Assisted Weight Machine
2. Lat Pulldown
100 mSCORESWAPPED 932 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
- Beginner
- Back
- Lat Pulldown
3. Chin Up
88.4 mSCORESWAPPED 490 TIMESChin Ups are a compound, bodyweight exercise that primarily targets your back, but also hits your biceps. It’s similar to a Pull Up, but uses an underhand grip. This is a great exercise for getting more comfortable on a pull up bar, and is great for building strength, and muscle mass.
- Intermediate
- Back
- Pull Up Bar
4. Cable Row
99.8 mSCORESWAPPED 450 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
5. Machine Row
95.6 mSCORESWAPPED 350 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
- Beginner
- Back
- Row Machine
6. Dumbbell Row
99.9 mSCORESWAPPED 302 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
7. Assisted Neutral Grip Pull Up
38 mSCORESWAPPED 254 TIMESAssisted Neutral Grip Pull Up is a variation on the standard Pull Up. Like other Pull Up variations, this is a compound exercise that primarily targets your back. Neutral grip can be easier on the shoulders and wrists. Utilizing assistance allows for gradual strength build-up, helping to perform unassisted Pull Ups eventually. This makes the exercise accessible for all fitness levels.
- Beginner
- Back
- Assisted Weight Machine
8. Reverse Grip Pull Down
91 mSCORESWAPPED 191 TIMESThe Reverse Grip Pull Down is a compound exercise that primarily targets the latissimus dorsi but shifts more focus towards the lower lats and biceps due to the underhand grip. This variation can be easier on the wrists and elbows than the traditional overhand grip and allows for a closer grip, enhancing the activation of the targeted muscles. It's particularly beneficial for those seeking to increase the thickness of their lower lats and improve overall back strength and aesthetics.
- Beginner
- Back
- Lat Pulldown
9. Assisted Wide Grip Pull Up
47.4 mSCORESWAPPED 188 TIMESAssisted Wide Grip Pull Up is a variation on the standard Pull Up that primarily targets your back, especially the lats. By using assistance, usually through a counterweight or resistance band, you can reduce the resistance, making this exercise more accessible for beginners or those looking to build strength towards unassisted pull-ups. The wide grip further emphasizes the lats and reduces the involvement of the biceps.
- Beginner
- Back
- Assisted Weight Machine
10. Hammerstrength High Row
91.5 mSCORESWAPPED 180 TIMESHammerstrength High Row is a compound exercise that primarily targets your back. This movement is somewhere in between a Lat Pull Down and a Seated Row. The Hammerstrength Machine helps restrict your range of motion by moving on a set path, and adds a ton of stability to the movement. This is a great exercise for building strength, and the use of a machine allows you to focus more of your efforts on exertion rather than form.
- Beginner
- Back
- Hammerstrength (Leverage) Machine (all forms)