Assisted Chin Up: How-to, Tips & More
The Assisted Chin Up is a beginner compound exercise for your lats. You do it with assisted pull up machine. It is a good fit when your goal is muscle growth.
Besides the lats, it also works your biceps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Biceps
Secondary
Upper back
Secondary
How to do the Assisted Chin Up
- Kneel on the pad of the assisted pull-up machine.
- Grip the handles palms toward you, shoulder width.
- Pull up until your chin clears the handles.
- Lower slowly until your arms are straight.
Assisted Chin Up tips
- More counterweight means more help. Reduce it as you get stronger.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Assisted pull up machine
Type
Compound
Assisted Chin Up alternatives
More lats exercises
Back Lever
Pull up bar
Band Bent Over Row
Resistance band
Cable Pullover
Cable machine
Child Pose
Bodyweight
Chin-Up
Pull up bar
Close Grip Chin Up
Pull up bar
Frequently asked questions
What muscles does the Assisted Chin Up work?
The Assisted Chin Up mainly works your lats, with help from your biceps and upper back.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Assisted Chin Up good for beginners?
Yes. The Assisted Chin Up is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Assisted Chin Up?
You need assisted pull up machine.
Add Assisted Chin Up to your program
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