How to do an Assisted Chin Up

Authored by Fitbod

About Assisted Chin Up

Sets Logged
Popularity Rank
Back Strength
36 mSCORE 85th
Equipment Required
  • Photo of Assisted Weight Machine
    Assisted Weight Machine
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. 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.
  2. Brace your core to keep a straight alignment from your shoulders to your knees.
  3. With extended arms, pull your chest up to the bar by flexing your elbows down into the backside of your ribcage.
  4. Once your chest has reached the bar, lower yourself controllably back to the starting position.

Common 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.