Description:
The Assisted Machine Chin-up is a vertical pulling exercise that builds the lats and upper back. The assistance machine supports part of your bodyweight so you can perform full range reps while building toward unassisted reps. The underhand chin grip brings the biceps in more strongly.
Benefits:
- Builds the lats and upper back.
- Develops vertical pulling strength.
- Bridges the gap to unassisted chin-ups.
- Allows full range reps for all levels.
- Strengthens the grip and arms.
Profile:
| Equipment: | Assisted Pull-up Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Selectorized (Weight Stack) |
| Level: | Beginner |
Muscles:
Primary Muscles
- Latissimus Dorsi
Secondary Muscles
- Biceps Brachii
- Rhomboids
- Middle Trapezius
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Set the assistance weight on the pull-up machine, then kneel or stand on the pad and grip the overhead handles underhand.
- Take an underhand grip about shoulder width apart and hang with your arms straight.
- Brace your core and pull your chest toward the bar by driving your elbows down.
- Bring your chin above the bar at the top.
- Lower under control until your arms are straight again.
- Repeat for the desired reps, reducing the assistance as you get stronger.
Common Mistakes:
- Letting the assistance do most of the work.
- Cutting the range of motion short.
- Swinging or kipping the body.
- Shrugging instead of pulling with the back.
Variations:
- Pull-up
- Chin-up
- Lat Pulldown
- Neutral Grip Pull-up
Safety Tips:
- Control both the pull and the lowering.
- Keep the shoulders engaged at the bottom.
- Reduce the assistance gradually as you progress.
- Stop if you feel shoulder or elbow pain.
Additional Information:
The chin-up grip lets the biceps assist the lats, which usually makes it a little easier than the pull-up. Lower the assistance over time to build toward bodyweight reps.
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