Assisted Chin-up (squat position)
Perform assisted chin-ups from a squat position to build upper body strength, targeting your lats and biceps.
Variations of Assisted Chin-up (squat position)
Assisted Chin up (low bar position)
Master the assisted chin-up from a low bar, building upper body strength and back muscle development. Perfect for progressing to unassisted chin-ups.
Seated Pull up (low bar position)
Master the seated pull-up for a strong back and arms. This bodyweight exercise on a low bar builds upper body strength and improves pulling power
Seated Chin up (low bar position)
Master the seated chin-up from a low bar, building upper body strength. This exercise targets your lats and biceps effectively, improving pulling power.
Chin up (in squatting position)
Master the challenging Chin Up in a squatting position to build superior upper body strength, back definition, and core stability.
Description
An exercise that targets the upper body, specifically the back and biceps, by performing a chin-up motion with assistance from a band while in a squat position.
Save Assisted Chin-up (squat position) to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Assisted Chin-up (squat position)
- 1Setup
Place a resistance band around a pull-up bar, forming a loop. Position yourself in a squat stance directly below the bar, with your feet flat on the floor and the band around your hips or waist.
- 2Setup
Grip the pull-up bar with an underhand (supinated) grip, hands shoulder-width apart, ensuring your arms are fully extended but not locked. Maintain a stable squat position with your core engaged.
- 3
Initiate the pull by engaging your lats and biceps, pulling your chest towards the bar while maintaining your squat posture. Focus on driving your elbows down and back.
- 4
Continue pulling until your chin clears the bar, keeping your shoulders depressed and retracted. Exhale as you pull yourself up.
- 5
Slowly and with control, lower yourself back to the starting position, extending your arms fully while maintaining tension in your back and biceps. Inhale as you descend.
Tips
- Maintain the Squat: Keep your feet firmly planted and your hips low throughout the movement to maximize the assistance from the band and maintain core stability.
- Scapular Depression: Before pulling, actively depress and retract your shoulder blades to properly engage your lats and protect your shoulders.
- Controlled Descent: The eccentric (lowering) phase is crucial for strength building; control your descent for at least 2-3 seconds to maximize muscle engagement.
- Vary Band Tension: Adjust the resistance band's strength to match your current ability, using a thicker band for more assistance and a thinner one as you get stronger.
Common Mistakes
- ×Not fully extending arms: Failing to fully extend your arms at the bottom limits the range of motion and reduces muscle activation; ensure a complete stretch at the bottom of each rep.
- ×Using momentum (kipping): Swinging your body or kicking your legs to get up reduces the target muscle work; perform the movement with strict control, focusing on pulling with your back and biceps.
- ×Shrugging shoulders: Allowing your shoulders to elevate towards your ears during the pull can lead to shoulder impingement; keep your shoulders down and back, actively depressing your scapulae.
In the Ellim app, Assisted Chin-up (squat position) unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train assisted chin-up (squat position)?
Get Ellim — FreeFrequently Asked Questions
Is Assisted Chin-up (squat position) good for beginners?
What equipment do I need for Assisted Chin-up (squat position)?
What are the best tips for Assisted Chin-up (squat position)?
What are common mistakes when doing Assisted Chin-up (squat position)?
Related Exercises
Seated Chin up
Master the seated chin-up to build impressive upper body strength. This bodyweight exercise targets your lats and biceps as you pull yourself up to a low
Chin up (izometric and negative)
Master the chin-up with this isometric and negative progression. Build incredible upper body strength by holding at the top and slowly lowering down.
Chin ups (narrow parallel grip)
Master the narrow parallel grip chin-up to build impressive upper body strength. This challenging exercise sculpts your lats, biceps, and upper back
Chin Up
Master the chin-up to build a strong back and powerful biceps. This compound bodyweight exercise effectively targets your lats, biceps, and forearms for
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track every rep of Assisted Chin-up (squat position).
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free