Assisted Chin-Up
BWBodyweightStrength
The assisted chin-up is a bodyweight strength exercise performed on a chin-up station with assistance from a machine, band, or partner to reduce body weight load, allowing controlled pulling of the body upward until the chin passes the bar. Its primary purpose is to build upper body pulling strength and improve grip endurance. It mainly targets the latissimus dorsi and other back muscles like the rhomboids and traps, with secondary engagement of the biceps and core, benefiting beginners, those progressing to unassisted chin-ups, or anyone rehabilitating shoulder or back strength.
How to Perform Assisted Chin-Up
- 1Stand facing the chin-up bar or assisted machine with feet shoulder-width apart, grip the bar slightly wider than shoulder-width using an underhand (supinated) grip.
- 2If using a machine, step onto the platform and kneel or position knees securely on the pad; for bodyweight with band assistance, step into a resistance band looped over the bar and position feet in the band.
- 3Engage your core and shoulders by pulling shoulder blades down and back, arms fully extended with slight bend in elbows, body hanging straight.
- 4Inhale deeply, then exhale as you initiate the pull by driving elbows down and squeezing your back muscles to lift your chin toward the bar.
- 5Continue pulling until chin passes the bar, keeping elbows pointing back and avoiding excessive swinging.
- 6Pause briefly at the top for 1 second, maintaining tension in your back.
- 7Inhale as you slowly lower yourself under control until arms are fully extended.
- 8Key form tips: Keep body straight like a plank (no kipping or arching back); avoid using momentum—focus on controlled tempo; common mistakes include shrugging shoulders up or incomplete range of motion.
