Chin Up (Assisted)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Approach the assisted chin-up machine and adjust the knee pad to a comfortable height.
   • Ensure that the weight is set to a level that provides assistance for your body weight.
2. Step 2Grab the Handles
   • Stand on the platform and grasp the handles with an underhand grip (palms facing you).
   • Position your hands shoulder-width apart for optimal grip.
3. Step 3Position Your Body
   • Kneel on the knee pad, ensuring your knees are securely positioned under the pad.
   • Engage your core and keep your body straight, avoiding any excessive arching or leaning.
4. Step 4Pull Up
   • Begin the movement by pulling your body upward, focusing on using your arms and back.
   • Keep your elbows close to your body as you pull yourself up towards the handles.
5. Step 5Reach the Top
   • Continue pulling until your chin is above the handles, squeezing your shoulder blades together at the top.
   • Hold the position for a brief moment to maximize the contraction.
6. Step 6Lower Down
   • Slowly lower your body back down to the starting position, fully extending your arms.
   • Maintain control throughout the descent to avoid dropping too quickly.
7. Step 7Repeat
   • Repeat the pull-up and lower-down motion for the desired number of repetitions.
   • Focus on maintaining proper form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully step off the machine and adjust the knee pad back to its original position.
   • Take a moment to stretch your arms and back after the workout.