Chin-Up (Assisted) (Machine)

Kneel on pad. Pull yourself up with underhand grip. Squeeze biceps and lats.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

assisted

Bilateral

Hanging

repsminus_weight

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

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.
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.
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.
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.
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.
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.
Step 7Repeat
- Repeat the pull-up and lower-down motion for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
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.