How to perform Assisted Chin Up (Machine)

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Back · Machines

Assisted Chin Up (Machine)

Also known as: Assisted Chin Up (Machine).

Underhand chin-up with both knees supported by a counterweighted assistance platform.

How to perform this exercise

Set the assistance: a higher machine setting gives more help. Hold the straight pull-up bar underhand at about shoulder width.
Place both knees securely on the assistance pad and lengthen the arms within a comfortable shoulder range.
Pull upward by drawing the elbows toward the sides. Keep the torso still and avoid reaching forward with the chin.
Lower under control to the same starting position, keeping both knees on the moving pad.

Read further and apply

Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

Record your work sets and compare workouts fairly.

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