Assisted Chin Up
10 reps
Pull your chest to the bar with the machine sharing the load, then lower slowly.
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Assisted Chin Up
A chin-up done on an assisted machine that offsets part of your bodyweight with a counterweight. This lets you groove the pulling pattern and build back and biceps strength before you can manage full reps. An ideal stepping stone on the way to unassisted chin-ups.
How to do it
- 1
Set the counterweight on the assisted pull-up machine, then kneel on the pad.
- 2
Grip the bar with your palms turned toward you.
- 3
Brace your core so your body stays in a straight line from shoulders to knees.
- 4
From straight arms, pull your chest toward the bar by driving your elbows down and into your sides.
- 5
When your chest reaches the bar, lower yourself back to a full hang under control.
- 6
As you get stronger, reduce the assistance to progress toward bodyweight chin-ups.