Perform a vertical pull from an underhand grip on an assisted pull-up machine, primarily working the latissimus dorsi with help from the biceps and upper back.
How to do the Assisted Chin Up#
- Set yourself at the assisted pull-up machine and grasp the bar with a supinated (underhand) grip about shoulder-width apart.
- Place your knees or feet on the assistance platform so the machine offsets part of your weight.
- Brace your core and pull your torso upward by driving your elbows down and back until your chin clears the bar.
- Lower yourself slowly with control until your arms are nearly straight, then begin the next repetition.
- Perform the required number of reps with steady tempo and deliberate control.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Biceps (Biceps Brachii)
- Secondary: Upper back (Rhomboids & Middle Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Using momentum or a swinging motion to complete the rep.
- Allowing the shoulders to shrug up toward the ears at the top.
- Not lowering fully between repetitions and doing partial reps.
- Relying on excessive assistance so the pull is not challenging.
